The glute medius is an important hip stabiliser muscle which also contributes to pelvic and spinal stabilisation. It also abducts and externally rotates the hip joint but is often overlooked in the majority of people’s training programmes. It’s a small, tonic, stabiliser muscle composed of mostly slow twitch fibres and therefore when isolated during an exercise responds optimally to a low resistance, high repetition protocol i.e. 3 x 20 reps.
Here are five more great exercises to strengthen the glute medius in isolation but also integrated into sling systems:
Side Lying Clam Shell Hip Abduction
Lateral Band (monster) Walk
Forward/ Diagonal Lunge (walk) + Twist
Single-Leg Side-To-Side Hops
- Side Lunge/ Lateral Squats