How To Train Your Gluteus Medius (Best Strengthening Exercises | Myth Busting | Mistakes To Avoid)

Summary by Krater

This video covers how to strengthen the gluteus medius while avoiding common training mistakes, highlighting EMG studies and recommended exercises like side-lying hip abduction, single-leg bridges, and side planks.

From the video

Answers: How do I strengthen my gluteus medius and avoid common training mistakes?

• gluteus medius strengthening
• hip abduction exercises
• EMG muscle activity studies
• common glute training mistakes

Exercises

• Side Lying Hip Abduction · bodyweight
• Single Leg Bridges · bodyweight
• Standing Hip Abduction · resistance band
• Hip Hitch or Pelvic Drops · weight plate
• Lateral Step Ups · step
• Side Planks · bodyweight
• Single-Leg Squats · bodyweight
• Single-Leg Romanian Deadlifts (RDLs) · dumbbells · 12 repetition maximum
• Split Squats · dumbbells · 12 repetition maximum
• Single-Leg Hip Thrusts · bench · 12 repetition maximum
• Reverse Lunges · dumbbells
• Step Ups · step
• Squat · barbell · 3 sets
• Leg Extension · machine · 3 sets
• Calf Raise · machine · 3 sets
• Hamstring Curl · machine · 3 sets
• Reverse Nordics · bodyweight · 3 sets
• Back Extension · bench · 3 sets

What it concludes

• The gluteus medius accounts for about 60% of the total cross sectional area of the primary hip abductors.
• EMG data shouldn't be used to predict long-term changes in hypertrophy and strength.
• Exercises targeting the gluteus medius should likely involve direct hip abduction or include a component of having to control and stabilize the pelvis in weight-bearing.
• None of these exercises train the gluteus medius in isolation, so a loading strategy that can gradually progress over time should be chosen.
• Overemphasizing the importance of sensation, stressing about glutes being activated, not training hard enough, and not integrating exercises into a training program are four mistakes to avoid.