Gluteus medius: exercises and how to train
The gluteus medius sits on the side of the pelvis, partly under the gluteus maximus, and attaches to the top of the thigh bone. It moves the leg out to the side and, more importantly, keeps the pelvis level whenever you stand on one leg: walking, lunging or stepping up. A developed glute med fills out the upper outer part of the glutes.
How to train it
Direct work comes from abduction: Machine hip abduction and Machine hip abduction (seated). In single-leg work like Lunges and Bulgarian split squat it holds the pelvis steady. Keep the knee from caving in and the pelvis from dropping on the free side. Four to eight sets of abduction a week on top of lunges is usually enough.
Exercises where it is the main mover
Exercises where it assists
Weekly sets in ready-made programs
A set where the muscle is primary counts in full, a set where it assists counts as half — the same way the log’s stats count it.
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