hip pelvis
Gluteus Medius exercises
Pelvic control, single-leg balance, and hip abduction.
122
Exercises
36
Primary target
Related exercise guides
Home equipment tiers prioritize bodyweight, walls, chairs, towels, bands, and household loads before gym-only equipment.
Band Resisted Hip IR/ER (Standing)
Standing hip rotation against band resistance for rotational control and strength.
Banded Ankle Walks
Walk with resistance band around ankles or feet. Adds challenge to maintain ankle and hip stability during walking.
Banded Clamshell
Clamshell with band resistance for increased glute medius activation. Progression from bodyweight clamshell.
Barbell Back Squat
Classic barbell squat with bar across upper back. Foundational strength movement for lower body.
Barbell Deadlift (Conventional)
Foundation barbell hip hinge for total posterior chain strength development.
Barbell Hip Thrust
Heavy loaded hip thrust for maximal glute strength. The primary exercise for building powerful glutes to support SI joint.
Barbell RDL
Barbell Romanian deadlift for hamstring and glute development under heavier load.
Barbell RDL
Barbell Romanian deadlift for maximal posterior chain loading. Advanced exercise requiring excellent hip hinge mechanics.
Barbell Walking Lunge
You stand tall with a barbell resting across your upper back. You step forward with your right leg and bend both knees to lower your hips. Then you push through your front foot to stand and step forward with your left leg.
Bird Dog
On hands and knees, extend opposite arm and leg. Builds shoulder stability and core strength together.
Bird Dog (Contralateral Chain Training)
Trains the posterior chain to work diagonally across the spine - the way we actually move in life. Essential for spine stability.
Bird Dog (SI Safe)
Quadruped core stability exercise teaching anti-rotation control. Critical for SI joint stability during movement.
Bird Dog - Full (Contralateral)
Extend opposite arm and leg while on all fours. One of the most back-friendly core exercises that builds stability and coordination.
Bird Dog - Leg Only
On all fours, extend one leg straight back while keeping your hips level. This builds back and hip stability without aggravating most back conditions.
Bird Dog with Band Resistance
Bird dog with band around extending limbs for added resistance. Advanced anti-rotation core exercise.
Bird Dog with Elbow to Knee
Full bird dog with a crunch: bring elbow and knee together under your body, then extend. Adds dynamic movement to the classic exercise.
Bird-Dog
From hands and knees, extend opposite arm and leg. Classic core and back stability exercise.
Body Bar Curtsy Lunge
You stand with a weighted bar across your shoulders. You step one foot back and across behind your stance leg, bend both knees to lower, then return to standing. You repeat on the other side.
Box Jump
Plyometric exercise jumping onto elevated surface for hip power development.
Box Jump (Low)
Jump onto a low box and step down. Develops power while practicing soft landings.
Box Jump (Low)
Explosive jumping onto box for power development. Only for those fully recovered with no symptoms during impact.
Box Jumps (Low Box)
Jumping onto a low box and stepping down. Plyometric exercise for power development and landing mechanics.
Box Squat
Squat to box or bench for controlled depth and safe hip strengthening.
Box Step-Off to Stick Landing
Step off low box and land softly, holding landing position. Trains deceleration and landing mechanics.
Bridge Hold (Isometric)
Isometric glute bridge hold for building endurance and control in the hip extensors.
Bridge with Adductor Squeeze
Glute bridge combined with inner thigh activation. Particularly effective for 'shear-type' SI pain patterns.
Bridge with Band Abduction
Glute bridge with band pushing knees outward. Activates both glute max and glute med simultaneously for complete hip stability.
Bulgarian Bag Reverse Lunge, Zercher Hold
You cradle a Bulgarian bag in the crooks of both elbows against the front of your torso. You take a large step back into a lunge, then return to standing.
Bulgarian Split Squat
Single-leg squat with rear foot elevated. Builds unilateral leg strength and hip stability for SI joint support.
Bulgarian Split Squat (Rear Foot Elevated)
Split squat with rear foot elevated on a bench. Excellent single-leg strength and quad development.
Cable Chop (Anti-Rotation)
Diagonal pulling pattern for rotational core strength. Trains controlled rotation through upper back while protecting SI joint.
Cable Chop - High to Low
Pull a cable from high to low diagonally across your body. Builds rotational core strength with controlled movement.
Cable Glute Dominant Step-Up
You stand with a belt around your waist attached to a low cable, facing away from the pulley. You place one foot on a sturdy box, lean forward, and step up while squeezing your glutes at the top. You repeat on the other side.
Cable Hip Abduction
Standing hip abduction against cable resistance for glute medius strengthening.
Cable Lift (Anti-Rotation)
Diagonal pushing pattern for rotational core strength. Complements the chop pattern for balanced rotational training.
Cable Lift - Low to High
The opposite of the chop - pull a cable from low to high across your body. Builds upward rotational power.
Cable Pull-Through
Cable hip hinge movement for glute and hamstring activation with constant tension.
Cable Reverse Lunge
You stand facing a low cable arm, holding one handle at your waist with both hands. You step one leg back and lower your knee close to the ground, then push back up. You repeat on the other side.
Cable/Band Row
Horizontal pulling exercise for upper back and trunk stability. Improves posture and trunk stability for SI joint protection.
Calf Raise (Single Leg)
Single-leg calf strengthening. Builds the calf strength needed for running and jumping.
Clamshell
Side-lying hip abductor and external rotator activation. Essential for glute medius strengthening.
Clamshell
Side-lying hip strengthening exercise. Targets the glute medius which helps control knee alignment.
Clamshell
Side-lying glute medius exercise essential for SI joint stability. Strengthens the muscles that control pelvic position.
Copenhagen Plank (Short Lever)
Side plank variation with adductor emphasis using elevated leg position. Short lever version for beginners.
Cutting Drill (45-degree)
Jogging forward then cutting at a 45-degree angle. Sport-specific movement for athletes returning to cutting/pivoting activities.
Dead Bug (Spine Chain Stability)
The gold standard for training the core to protect the spine during arm and leg movement. Teaches the whole chain to work together.
Dead Bug - Contralateral
The full dead bug: extend opposite arm and leg simultaneously while keeping your back stable. One of the best anti-extension core exercises.
Depth Drop to Stick
Step off box and land with immediate controlled stop (stick). Trains rapid force absorption and ankle stiffness.
Depth Jump
Step off box, land, and immediately explode into jump. Advanced plyometric for reactive power.
Dynamic Front-Plank-to-Side-Plank Rotation Drill
You start in a forearm plank with your body in a straight line. You turn onto your right side into a side plank without letting your hips drop. Then you turn back and repeat.
Elevated Pistol Squat on the Plyo Box Edge
Stand on the edge of a box balancing on one leg. Squat down on the support leg, letting the free leg dangle alongside the box. Push back up through the support leg to the standing start.
Fire Hydrant
Hip abduction and external rotation exercise performed in quadruped position.
Fire Hydrant
Quadruped hip abduction for glute medius activation. Named for the classic dog position, targets lateral hip stability.
Front Squat
Barbell squat with bar in front rack position. Emphasizes quadriceps and requires upright torso.
Goblet Squat
Squat while holding a weight at your chest. The counterbalance often helps depth and form.
Half-Kneeling Thoracic Rotation
Assume a half-kneeling position and rotate your torso. Adds hip stability challenge to thoracic rotation.
Hip Thrust (Bench)
Gold standard glute strengthening exercise with upper back elevated on bench.
Kettlebell Tactical Lunge
Stand holding a kettlebell in one hand. Step backward into a deep reverse lunge and pass the kettlebell under your front leg to the other hand. Step back to standing and repeat on the other leg.
Landmine Lateral Lunge
You stand holding the loaded end of a landmine bar at chest height with both hands. You step wide to one side and bend that knee into a lateral lunge, then push back to standing. You repeat on the other side.
Lateral Band Walk
Side-stepping with a resistance band around thighs or ankles. Builds hip strength for knee alignment.
Lateral Band Walk
Side-stepping with band resistance for glute medius strengthening. Essential for single-leg stability and SI joint control during walking.
Lateral Lunge
Step sideways into a single-leg squat position. Strengthens knee control in the frontal plane.
Lateral Lunge (Controlled)
Side lunge with emphasis on controlled movement for adductor and glute development.
Lateral Lunge (Loaded)
Weighted side lunge for adductor and glute strength in frontal plane.
Lateral Step-Down
Single-leg lowering from step to the side. Tests and builds eccentric quad strength and knee control.
Lateral Step-Down (Balance)
Controlled stepping down from side of step for hip stability and balance training.
Lateral Step-Downs
Step sideways off a step with control. Trains ankle stability in frontal plane while building leg strength.
Lateral Step-Up
Side-stepping onto platform for glute medius and hip control training.
Lateral Step-Up
Side-stepping onto a box for lateral hip and glute strength. Builds the muscles needed for side-to-side stability.
Leg Press (Hip-Dominant)
Leg press with high and wide foot position emphasizing hip extensors.
Machine Hip Abductor
Seated machine exercise isolating hip abductor muscles.
Monster Walk
Walking forward and backward with a band around thighs in a squat position. Hip activation for knee control.