3 Best Gluteus Medius Exercises: Improve Your Hip Strength

Timestamps:
0:00 Start
0:33 Exercise 1: Clam Internal & External Rotation
1:40 Exercise 2: Single Leg Squat - Band
2:50 Exercise 3: Side Plank - Hip Abduction
3:58 Conclusion

Have you been told that you need to strengthen your gluteus medius? You found the right video! This video will break down our 3 favorite gluteus medius exercises!

The exercises in this video include:

1)Clam Internal & External Rotation - Oftentimes individuals perform their clams in hip flexion, however, try this variation to better activate your glutes. Beginning in an internally rotated position will allow for more range of motion into hip external rotation and abduction.

2) Single Leg Squat - Band - As simple as this exercise is, it is GREAT at targeting your glutes in all 3 planes of movement. Allow the elevated leg to kick back and move into a trunk lean to even better bias your glutes.

3) Side Plank - Hip Abduction - This exercise ranked #1 (bottom leg) and #2 (top leg) in terms of EMG activity of the Gluteus Medius based on a study by Boren et al. in 2011. If this is too difficult either perform a side plank hold or try out the Side Plank On Knees - Hip Abduction (which is a very commonly prescribed exercise here at [P]Rehab!)

Comment below which of these are your favorite glute exercises!

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[cvelasco]

Bless you guys for making this video!!!!

[Farah-zzcb]

guyssss you don't know how happy I am to be able to feel my gluteus medius they always cramp because of how weak they are and its causing me back problems I've tried normal clams and banded hip abductions but I suffered to feel them !!! Thank you thank you thank youuuu 🥺❤️❤️❤️❤️❤️❤️❤️❤️❤️❤️❤️❤️

[stuffstuff]

Thank you for the clamshell adjustments! I can feel my glute stretching

[tdone]

best exercises i found....thanks chaps.

[algon]

Today I did these exercises as a warmup for my squat and it was the first time in months that the squat don't let my glutes sore. Great content better Doctors!

[johnwalters]

Two questions: 1). You mention that the modified clam (0.33 in vid) is the "best" glute medius exercise. But you say the side plank with hip abduction is the "ultimate" glute med exercise. So which is better? 2). Exactly where would you want me to feel the exercises (given that the glute med has fibers going in three directions); anterior, middle, posterior. Thanks very much!

[laurazeller]

This is the best video for this area. Great and so needed!

[rc]

These are fantastic exercises. Excellent vid.

[coleesser]

Just found this channel. Your content is gold. Thank you.

[macmini]

I just tried these exercises. Thank you. I needed this. I appreciate your videos

[ST-rjiu]

Thank you for the clamshell adjustment technique of internal to external! This really makes a difference. I have been stuggling with the PT I received; my tfl is still overactive with the other glute medius excersises. This immediately made a difference with the tightness I feel in my hip. GTPS. I will keep doing this in hopes to finally get some relief!

[JoshuaSole-qtsg]

Amazing, very informative and easy to follow . I really like how you even go into the studies which prove how good of an exercise they are . Great channel very happy I’ve found it

[muiawat]

Thank you for this evidence based exercises

[복행-el]

hi i'm south korean your videos are very interesting!!
where can i buy that product??

[liviohans]

Hey ! Great content :) Do you have a link for the elastic ? It looks super smooth for the knee.

[isaiahdemarcus]

Hi! I have a question about the side plank exercise. I find that my TFL muscles take-over while doing the side plank. Do you have any suggestions for getting the glute medius to kick in?

[skylar]

Would a Bulgarian split squat do the same as a single leg squat for the glute med?

[doncheto]

if i'm to heavy/weak to hold a plank while doing the abducting motion, may i lay my hip on the floor and just do the abducting motion

[sgkqiiy]

Great video, guys! Where does the standing lateral mini band walks (with mini band around ankles and/or knees) rank when it comes to the gluteus medius? Is that a good exercise?

[johanesterhuizen]

if you mention to do the clamshell with less hip flexion, why does everyone advise a more flexed position in the lateral band walks?