BEST Exercises and Progressions for Training the Gluteus Medius (Science | Research Based)

I tried the NO weight side lying hip abduction without letting my hip hike up like it normally does & omg im EXTREMELY weak i could only lift my leg for 1 rep 😭😭 no wonder my ql be hurting on my right side smh 😤

Lateral band walks make my right ql hurt also walking lunges, both b stance rdls & single leg rdls, 90 90 hip cars when raising back right foot , donkey kicks activate my ql, & right leg step ups... what can I do my right side is weaker? 🥹😭 a right hip hikes up during things like getting out of bed ect.

I partialy tear this muscle 2 months after hip replacement. Still have hematoma 6 months after surgery. Now strengthening this muscle Getting better. Before muscle tear I was feling excelent.

Thank you 🙏💖

THANK YOU

This was an amazing video, and becouse it so old maybe i wont get an answer. But i have the problem that my right, probably gluteus medius, maybe even piriformis is weeker than my left side. this couses a small hip shift during squats and i can also see it in a deadlift. I do believe that its in the external rotation. How would you program these exerisices so i can bring my week side up to same level? And are i missing something. I have same mobility on both side after a lot of streatching and mobility work.

Thanks so much. Have to rehab a really weak medius on my left side and couldn't find proper exercises to do. Now I have them and am confident of rehabilitation. Thanks again!

What if you want to trim over development glutes?

where did you get the blue foam pad you were using to demo the reverse nordic? Ive only ever come across pads that are about half that size. Thank you for the great, educational content.

Like this 😊

LOVE THE REFERENCES!!

Excellent explanation!

Brilliant explanations. Thank you for great amount of detail, including the muscle diagrams.

it took years for me to finally realize how weak my medial glutes are

time to build

this is a big help! thank you

Brillant and concise summary. Very helpful!!!

Best video I’ve found from anatomy to demonstrate and explanation

Bravo

This video is ridiculously helpful and quite thorough - thank you! I especially appreciate your commentary and instruction about common compensation patterns when using the bands for the lateral side step.

Excellent information! Clear and straight to the point. Thank you for helping us!

Very interesting and informative.

Very helpful video, thank you. I was looking how to perform roundhouse kick better, then I realized I'm unae to raise my leg laterally to the height normally other people could. And it lead me to your video.

I love this video, this gave me many variations and great ideas on how to perform the exercises. I have plantar fasciitis as a consequences of having weak glutes, specially the medium glutes. By performing these exercises, I truly believe it would help me relieve and get rid of my issue. What are your thoughts about this? thank you so much!!

Great video

All of the exercises in this video are pretty much fantastic from my experience. And are often used with athletes as well to fix imbalances that lead to unclean technique that prevents from reaching maximum weights and/or end up causing pains. And I'm strongly of the opinion that many in today's world don't exercise that much with variety and end up with weak hip muscles, so doing these will help with that and most likely prevent injuries like falling on ice.

Does a standing cable abduction work for growing it?

These exercises cure "dead butt". My left hip was in excruciating pain for about 6 months. After much research I found a video indicating that the main function of maximus, medius and minimus glutes is to support the hips. I only did the exercises for about 2 days and woke up my butt. All hip pain went away immediately! 👍🤗🥳

Descriptive, Nice presentation

What are your thoughts about using a heel lift and the glute med. I had a femoral plasty and the Dr measured the leg, via x-ray, and said it was 7 mm shorter than the other leg. I have been trying out a heel lift but it seems to cause issues w my glutes and the other knee etc…. I’m debating on just getting rid of the lift…. I’m not sure what should be next…

Well, here is what I think. IF I could get down, on the floor, use or not use a band, abduct a hip, lift myself with one arm, I sure as heck wouldn't be worrying about the li'l old gluteus medius to begin with. I'd have to call an abulance. These types of discussions are not geared to people like me. Oh, oh I forgot, my marathon? Right. My gluteus medius does need strengthening, but I'm on the way to hospital.

You have amazing videos on your channel - thank you for these!

Is it good to be able to lift straight leg to the side up? Over 90°?

Is it true that targeted strengthening of the gluteus medius can help reduce IT band pain from running?

Thank you for explaing side lying abuduction. I was confused on where the foot should be; rotated up, down, or straight. Now I know!

Hi
Can I do these exercises, i am feeling a crackling sound while moving my legs.
Please guide.

I like your exercises

Good core exercises if you have a APT

Good shit bro, thank you 💪🏿🦍💘

Thank you for the video!

Awesome, much needed. 🙏🏽 ❤️

Great video, I think I'm finally connecting the dots and am realizing that my left side glute medius is screwing up my whole body. I really have trouble activating it and have lost most of my external rotation ability. Absolutely no idea why my left side is so screwed though. I've had hip/knee problems for like the last 6 years. All started when I finished training for half marathon. Perhaps too much running and not enough lateral strengthening?

What about Curtsy Lunge?

Yes

I have the issue that something is misaligned on the right side. So whenever I do side planks witht the righ leg on the floor the abdominals are working hard, because the gluteus isn't engaged. The left side is fine.
I have a couple of stretches to aleviate this issue but it never goes away and I have no clue what's causing it. Basically whatever I do, sitting for long periods of time, excersing or being active in general all end up with the right side being stiff and the pelvis lifted up a bit on the right side. It completely destroys the interplay of muscle groups for normal functionality. My gait is off and I have no strength in my feet, with the arch collapsing and the right knee caving inwards.

This is the lazy pains

You are amazing!! Ily thank you so much for this!!!