Small Glute Muscle - Big Gains!

Working hard to develop your gluteus medius can not only lead to fuller, rounder glutes, but can also help with core stability and strength, and with injury prevention.

This muscle is responsible for rotation, abduction, and keeping your pelvis stable - whether it's in the gym or in real life. Even if you hip thrust hundreds of pounds, you can still have a weak glute medius.

Do this quick test:
Stand on a solid surface and place your hands on your hip bones. Slowly raise one knee until your upper leg reaches parallel to the floor.

Note your hip bones - are they level, or did you compensate by raising one hip? If you're able to keep your hips level, you're good. Working on glute medius can still be great for hypertrophy, though.

If you had issues keeping your hips level, adding these 3 exercises to your routine can strengthen this little muscle.

Gluteus Medius Exercises:

1. Side plank with abductor lift
2. Single-leg squat
3. Glute medius lift

Add these in to your current routine 1-2x per week for best results. As with any exercise, use progression. This means you'll add weight or reps to your exercises each week.

A general rule of thumb is a 5-10% increase each week to keep making gains.

Repeat the gluteus medius test every few weeks to gauge progress.

Thanks for watching! Until next time, train smart and train hard, y'all!!

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[mw]

That single leg squat is definitely one I'm going to do as I've been having some lower back issues. Thanks for another great video.

[landth]

Thank you, Erin! Such great information! Please, please post more videos about fixing disbalances in muscles and building not only more beautiful bodies but also functional, resilient and healthy ones!

[kevinmoynihan]

I've had chronic back pain for years stretching the GM was temp relief. Doing the band Abduction exercise Erin shows has saved me! No more backpain! I know it was that because I skipped it for a month and back and leg pain returned with a vengeance. 2 weeks back trainkng and all is well again. Thanks Erin!!!

[ST-rjiu]

lateral band walks with resistance bands at the ankle are amazing for my glute medius!

[Yumi-Learning]

Thank you Erin. You are the best resource for lifting for me!!! I learned so much from you❤

[annala]

I noticed a large improvement in my squats (no more knee valgus unless I was really going to heavy) after doing medial glute work. Thanks for the extra exercises!

[maggie]

You are mentally with me at the gym. Thank you for helping my strength work.

[Chris-xctm]

Daughter is home for the uni break. We have been doing lots of glute med to give our squats more stability. Sadly your courses are still too advanced for us.We are 8 weeks in and she is a beginner at body building. We are doing pull, legs, push and cardio days Mon to Thurs. I noticed weeks she was doing rowing for the cardio she was making bigger pull gains. You mentioned how quickly women's bodies recover. I was thinking to add an extra day to hit the big muscle groups for her. Things like her bench are coming along very slowly even though her form is perfect but then they sit for a week. Thanks for all the help Erin.

[QueensNativeNYC]

You're definitely the modern day version of Rachel Mclish.

[amybarnhart]

Another great video, and this is some of my favorite hair and makeup on you, Erin!

[rolandocendontorres]

Great to hear you, Erin! Have a great rest of the week. 😊

[deborahbcorkran]

Happy 4th Erin. I’m so glad you have addressed the medial glute muscles. My fav exercise for this muscle is leg lifts (laying on the side ) raising/lowering leg. Also with the working leg knee to knee/ toe to toe or toe to heal—It really helps me with back pain. Thanks for the video.

[nanzilla]

Killer!!! You’re such a good teacher! Thank you for making the connection between pain we might be having and exercises we can do to remedy it, that’s super important to me as I get older :)

[jeniwood]

Thank you this was helpful. I love that you seem like such a down to earth person without a big head like so many people on here ; )

[shavthesav]

another gem and just what I needed. thank you as always <3

[BMO_Creative]

Great info! I had never heard of that last one... Looks like something you got from your track and field past? LOL Great video Erin!

[andrewtaylor]

Definitely will be doing this exercises thanks Erin ❤

[magalytomajko]

Thanks so much for sharing this exercise, i had been having an arthritis flare up and i didn't know that if i have weak glutes muscles it will get worst, i need to strengthen my glutes muscles, this exercises really help me so much and stop my knee pain, I'm very grateful for you sharing it, i will share with my daughter that is having knee pain issues, God Bless❤🙏

[Louiseclaire]

Perfect for me. I have one glute medius larger than the other, so these exercises will help me to even and strengthen them up❤

[amazonhealer]

I love this lady! Your exercises has been a change on my routines. I am going to start today adding this exercises to my routine. I had a fall a couple years ago, and twisted my hip and my glutes medium got affected. This exercises will help me continuing strength my medius glutes and my aligning my hips-knee- mind!! ❤ How many times a week should I incorporate this exercises 3x??