The gluteus medius, often known as the "side butt," is vital for hip stabilization and overall lower-body strength. Strengthening this muscle can contribute to a well-rounded, sculpted appearance, improve athletic performance, and lower the risk of injuries. To help you get started, I've compiled 10 essential exercises that I regularly recommend to clients aiming to tone and strengthen this area.

Incorporate these exercises into your routine to effectively target and tone your gluteus medius, working toward a rounded, lifted look. Consistency, proper form, and gradually increasing intensity are key to achieving the best results.

Side-lying Leg Lifts

Side-lying leg lifts are a straightforward yet powerful exercise to isolate and engage the gluteus medius.

  • Lie on your side with your legs extended and stacked. Support your head with your bottom arm and place your top hand on the floor for stability.
  • Engage your core and lift your top leg upward to about 45 degrees, keeping it straight and aligned with your body.
  • Slowly lower the leg back to the starting position without letting it touch the bottom leg.
  • Perform three sets of 15 reps on each side.

Clamshells

Clamshells are excellent for targeting the gluteus medius while also engaging the core and enhancing hip stability.

  • Lie on your side with your knees bent at a 90-degree angle and your feet together. Rest your head on your bottom arm and place your top hand on your hip.
  • Keeping your feet together, lift your top knee as high as possible without moving your pelvis or lower back.
  • Slowly lower your knee back to the starting position.
  • Perform three sets of 20 reps on each side.

Fire Hydrants

Fire hydrants are an effective exercise for activating the gluteus medius and enhancing hip mobility.

  • Begin on all fours, with your hands directly under your shoulders and your knees under your hips.
  • Keeping your knee bent, lift one leg out to the side until your thigh is parallel to the ground.
  • Lower your leg back to the starting position.
  • Perform three sets of 15 reps on each side.

Curtsy Lunges

Curtsy lunges are a dynamic exercise that targets the glutes, particularly the gluteus medius, while also engaging the inner thighs.

  • Stand with your feet hip-width apart and place your hands on your hips or clasp them in front of your chest.
  • Step your right leg behind your left leg and lower into a lunge, ensuring your front knee stays aligned with your toes.
  • Push through your left heel to return to the starting position.
  • Repeat on the other side.
  • Perform three sets of 12 reps on each side.

Lateral Band Walks

Lateral band walks are highly effective for targeting the gluteus medius and enhancing hip stability and strength.

  • Place a resistance band around your legs, just above your knees.
  • Stand with your feet shoulder-width apart and your knees slightly bent.
  • Step to the side with your right foot, followed by your left foot, keeping tension in the band.
  • Continue stepping side to side for the desired number of reps.
  • Perform three sets of 20 steps on each side.

Single-leg Glute Bridges

Single-leg glute bridges isolate each gluteus medius, enhancing balance and unilateral strength.

  • Lie on your back with your knees bent and feet flat on the floor.
  • Extend one leg straight up toward the ceiling.
  • Push through the heel of your planted foot to lift your hips off the ground, forming a straight line from your shoulders to your knees.
  • Lower your hips back to the starting position without letting them touch the ground.
  • Perform three sets of 12 reps on each side.

Side Plank with Leg Lift

The side plank with leg lift combines core engagement with gluteus medius activation, offering a challenging and effective exercise.

  • Begin in a side plank position with your elbow directly under your shoulder and your feet stacked.
  • While maintaining stability and alignment, lift your top leg upward.
  • Lower your leg back to the starting position.
  • Perform three sets of 10 reps on each side.

Standing Hip Abductions

Standing hip abductions effectively target the gluteus medius while engaging the core and improving balance.

  • Stand with your feet hip-width apart, using a wall or chair for support if needed.
  • Lift your right leg out to the side, keeping it straight with your toes pointing forward.
  • Slowly lower your leg back to the starting position.
  • Perform three sets of 15 reps on each side.

Skater Hops

Skater hops are a plyometric exercise that targets the gluteus medius while boosting cardiovascular fitness.

  • Stand with your feet shoulder-width apart.
  • Jump to the right, landing on your right foot while bringing your left foot behind your right leg.
  • Immediately jump to the left, landing on your left foot while bringing your right foot behind your left leg.
  • Continue hopping side to side in a skating motion.
  • Perform three sets of 20 reps on each side.

Bulgarian Split Squats

Bulgarian split squats are an excellent exercise for targeting the glutes while enhancing unilateral leg strength and balance.

  • Stand a few feet in front of a bench or step, facing away from it.
  • Place your right foot on the bench behind you.
  • Lower your body into a lunge, ensuring your front knee stays aligned with your toes and your back knee hovers just above the ground.
  • Push through your front heel to return to the starting position.
  • Perform three sets of 12 reps on each side.
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