8 Best Outer Quad Exercises for a Killer Leg Sweep
Love them or hate them, leg workouts are non-negotiable for a well-rounded physique. A chiseled upper body is impressive, but…
Effective Gluteus Medius Exercises for Strength and Tone
The gluteus medius is a key muscle located on the outer part of your hip. It’s one of the three main muscles that make up your glutes, sitting just above the gluteus maximus. This muscle plays a vital role in keeping your body balanced and stable, especially when you walk, run, or even stand on one leg.
It helps you move your legs out to the side and supports your hips, making it essential for many everyday activities.Having strong gluteus medius muscles is important for fitness and daily life. It helps prevent injuries, improves your posture, and enhances your athletic performance. Whether you’re climbing stairs, playing sports, or just going for a walk, strong glutes can make these activities easier and more enjoyable.
Plus, they contribute to a well-shaped backside, which is often a fitness goal for many people.Ready to strengthen your gluteus medius? Check out these effective exercises designed to target and develop this important muscle.
Exercises for Gluteus Medius
Strengthen Your Core: Master the Copenhagen Plank Today!
Planks are one of the most popular exercises around. With roots in yoga and Pilates, the plank has been a…
Curtsy Squat: Boost Your Glutes and Legs with This Move!
A curtsy squat is a grueling squat-lunge hybrid that biases the glutes and upper legs. This exercise gets its name…
Transform Your Legs: 3-Count Eccentric Squats for Strength
Squats are one of the most effective exercises you can do. Commonly labeled “the king of exercises,” you can use…
Reverse Lunges: Strengthen Quadriceps, Glutes, and More!
Reverse lunges are an excellent exercise for building leg and glute strength while being easier on your knees. In this…
Bulgarian Split Squats: Target Your Legs for Maximum Gains
Discover why Bulgarian split squats (BSS) are superior to leg extensions and learn about their advantages over leg extensions for…
Skater Squats: Master This Move for Stronger Legs and Core
If you’ve suffered countless ankle sprains like me and struggle to fully recover the lost range of motion (ROM), then…
Boost Your Strength: Bosu Ball Squats for Total Lower Body
Stability training has become one of the hottest fitness trends of the past few years. As a result, it’s common…
Standing Knee-to-Elbow: Target Your Core and Total Body Strength
As more and more people suffer from sedentary lifestyles, the quest for proper cardio and core exercises has never been…
Unlock Hip Flexibility: Lying Glute Stretch for Optimal Relief
As hard as it may be to imagine your sexy toosh as anything more than an eye magnet, the muscles…
Boost Your Glutes: Effective Standing Hip Abduction Exercise
Standing hip abduction is one of the most effective but underutilized exercises for improving hip strength and posture. In fact,…
Expert-Approved: The 7 Best Thigh Exercises for Women
I’ve been a personal trainer for over 30 years. Consequently, during that time, I’ve trained women from all walks of…
Ultimate Lunges: Strengthen Your Legs and Glutes Effectively
When to comes to building lower body strength and muscle size, squats, leg presses, and deadlifts are hard to beat.…
Dumbbell Hip Thrust: Target Your Glutes and Hamstrings Effectively
Many lifters believe the only way to build a bigger and stronger posterior chain is by performing countless heavy barbell…
Band Straight Leg Deadlift: Target Hamstrings, Glutes & Core
Band straight leg deadlifts (BSLDL) are intended as a pull movement alternative to its free weight counterpart based on an…
Band Side Bend: Target Your Obliques & Strengthen Core!
When you’re bored of those lying and sitting side crunch variations or ran out of options to train your obliques…
Crescent Moon Anjaneyasana: Strengthen Your Hips and Core
A statuesque-like pose resembling that of Warrior I (But without the mythical backstory and a little more detailed), crescent moon…
Unlocking Strength: Revolved Side Angle Pose Benefits & Tips
Revolved side angle pose parivrtta parsvakonasana displays a multiple-phase technique that combines a static lunge, core strength, hip hinge, and…
Warrior 2 Pose: Strengthen Your Lower Body and Core Today!
The Warrior Pose series is based on a fascinating tale about a fierce warrior, Virabhandra, sent to get revenge for…
Strengthen Your Hips: Effective Hip Abduction Exercises
Ask most people why they’re doing machine hip abductions, and they’ll probably tell you they’re trying to work off their…
Triangle Pose: Strengthen Your Core and Legs with Trikonasana
While the names of some yoga poses are not as straightforward, triangle pose trikonasana is quite obvious. In the final…
Strengthen Your Core with Half Moon Pose: Ultimate Guide
The first thing that comes to mind in the half moon pose Ardha Chandrasana is being thrown off balance. And…
Unlock Flexibility: Upavistha Konasana for Stronger Legs & Core
This one’s a throwback to gym class days when you were instructed to sit, spread your legs wide, and reach…
15 Best Anti-Core Exercises for Increased Lumbar Stability
When most people talk about core training or working out in general, they tend to mean exercises that involve movement.…
Mastering Tree Pose: Strengthen Key Muscle Groups Effectively
Tree pose, also known as Vrksasana is a body posture reminiscent of a healthy, tall, and resilient tree. Rooted down…
Strengthen Your Hips: Band Hip Abduction for Glute Health
Most exercisers program their training around the major muscle groups (quads, glutes, back, chest, etc). While they do contribute the…
Strengthen Your Hips: Clamshell Exercise for Glutes & More
Most lower body exercises involve your glutes, or they should. Unfortunately, prolonged sitting and general sedentarism mean many people suffer…
Barbell Split Squat: Target Your Legs & Glutes Effectively
A balanced training program incorporates bilateral compound movements, such as squats, deadlifts, and bench presses. Bilateral exercises require both limbs…
9 Best Exercises to Get Rid of Outer Thigh Saddlebags
The term “saddlebags” describes excess fat deposits on a woman’s outer thighs. It is a common cosmetic concern for many…
Lateral Step-Up: Strengthen Quads, Glutes, and Hamstrings
Legs are the biggest muscle group. You must train them from multiple angles to ensure overall strength and muscle development.…
Frog Pumps: Boost Glutes and Legs for Maximum Strength
The glutes are the biggest and strongest muscle group in your body. They consist of three muscles — gluteus maximus,…
Smith Machine Hack Squat: Build Strong Legs and Glutes Fast!
Abbreviated from the name of its inventor George Hackenschmidt – Estonian Strongman and wrestling champion from the early 20th century…
Ultimate Smith Machine Squat: Target Quads, Glutes & More!
Commonly criticized for not being a freeweight squat, Smith machine squats deserve more respect for what they offer in the…
Deficit Reverse Lunge: Target Your Lower Body Muscles Effectively
Range of motion is important for building muscle, getting strong, and developing healthy, mobile joints. It’s no coincidence that some…
B Stance Hip Thrusts: Boost Glutes & Strengthen Legs!
Whether you want to run faster, jump higher, kick harder, lift heavier, or just look your best, a strong and…
Master the Side Plank: Strengthen Your Core and Obliques
Isometric exercises like plank variations are a beneficial addition to any core training routine. Aside from strengthening your midsection and…
Master Side Bridges: Strengthen Your Core & Improve Stability
Plank-based exercises such as oblique-focused side bridges help to build a solid strength foundation in the core and entire body.…
Single Leg Hip Bridge (Straight Leg): Strengthen Your Glutes & Core
The single leg hip bridge (straight leg) is an advanced variation of the basic hip or glute bridge exercise. It’s…
Curtsy Lunge: Ultimate Guide to Sculpting Strong Legs & Glutes
The curtsy lunge is a functional exercise that can help you build core stabilization, muscle mass, strength, coordination, and balance. Only a…
Single Leg Step Ups: Sculpt Your Legs and Core Effectively
A more advanced variation of the popular aerobics class cardio activity, single leg step ups are the superior option for…
Reverse Lunge (Leg Kick): Target Your Lower Body Muscles!
You don’t need to be a martial arts enthusiast to try the reverse lunge (leg kick) but if you need…
12 Cable Kickback Alternatives For Building Bigger and Stronger Glutes
It doesn’t matter how hard your friendly neighborhood gym bro tries to convince you that he doesn’t care about glute…
Maximize Your Glutes: Effective Monster Walks for Stronger Legs
While it’s true that squats, lunges, and hip thrusts are the trinity of ass-building greatness, you’ll get the best results…
Table Bridge: Strengthen Glutes, Core & Lower Body Muscles
Except for pull-ups, chin-ups, and rows, most bodyweight exercises are pushes. That is to say, they involve some form of…
The Best Glute Bridge Alternatives for a Stronger, Firmer, Shapelier Butt
Your gluteus maximus, or glutes for short, is the largest and potentially the most powerful muscle in the human body.…
Smith Chair Squat: Strengthen Quads, Glutes & Core Effectively
The Smith chair squat is a great exercise for many reasons – it’s good for beginners, is a safe way…
ATG Squat: Mastering Form for Stronger Legs and Core
When it comes to building muscle, getting strong, or training for sport, squats are often considered all but compulsory. After…
Kettlebell Windmill: Targeting Your Core and Shoulders Effectively
It’s not your conventional strength-building exercise, however, movements such as the kettlebell windmill help to enhance many factors of your…
Bear Plank: Strengthen Your Core and Sculpt Your Body
We’re all familiar and then some with the plank exercise. With the recent resurgence of the traditional plank many variations…
8 Best Glute Isolation Exercises For a Bigger Rear
The gluteus maximus, or glutes for short, is one of the most important muscles in the body. It is involved…
Romanian Deadlifts: Target Hamstrings, Glutes & More!
Romanian deadlifts (RDLs) are one of my favorite posterior chain exercises. I’ve used them in my own training to beef…
Donkey Kick: Target Your Glutes, Hamstrings, and Core!
In the quest to build a better body, a lot of people go straight for the most intense exercises and…
Fire Hydrant Exercise: Boost Your Glutes and Core Strength!
Not so long ago, core training was THE major fitness industry trend. Entire workouts, group exercise classes, and even types…
Crab Walk: Target Your Glutes, Core, and Upper Body Effortlessly
There are quite a lot of exercises named after animals, and that’s especially true in yoga. That’s because many of…
13 Best Gluteus Medius Exercises For A Perfect Butt
Contrary to what Instagram fitness models would have you believe, your butt is not a single muscle. Squatting every day…
Hip Raise (Bent Knee): Boost Glutes & Strengthen Legs!
The hip raise (bent knee) is a commonly performed exercise used to target the abdominals and strengthen the hip muscles.…
Belt Squat: Transform Your Lower Body Strength Effectively
It’s no secret that lower back pain is one of the most common problems that weightlifters have to deal with…
Gluteus Minimus Exercises For Rounder Hips & a Jaw-Dropping Side Butt
Today, you’re going to learn things about your butt you didn’t even know existed. Don’t worry, this is not one…
Frog Squat: Total Lower Body Workout for Strength & Tone
The frog squat is one of the more interesting exercise variations and it doesn’t involve leaping or jumping like a…
10 Best Hip Thrust Alternatives for a Stronger Posterior Chain
Whether you want to run faster, jump higher, kick harder, lift heavier, or just look your best, a strong and…
Wall Sit Exercise: Build Stronger Legs and Core Today!
The wall sit is an unusual exercise. Unlike most leg exercises, they involve no actual movement. Instead, they’re an isometric…
Strengthen Your Core: Master the Bird Dog Exercise Today!
The bird dog sure doesn’t sound like the typical exercise but make no mistake, it’s actually an effective and commonly…
Master the Glute Bridge: Strengthen Your Entire Lower Body
The glute bridge is among the simplest bodyweight exercises in its most basic form. Although, you can certainly load it…
Top 15 Glute Exercises for Maximum Size and Strength Gains
In today’s digital age, a quick scroll through Instagram might lead you to believe everyone’s flaunting a picture-perfect booty. But…
Master the Goblet Squat: Strengthen Your Lower Body & Core
The squat reigns supreme as the king of lower body exercises and few would disagree. But it’s actually a full-body…
Dumbbell Bulgarian Split Squat: Target Your Leg Muscles Effectively
The dumbbell Bulgarian split squat is a very effective exercise which builds muscle and strength in the legs, and it…
Side Plank Hip Abduction: Strengthen Your Glutes & Core!
The side plank hip abduction is a very effective exercise for building muscle and strength in the hip abductors. Now,…
Dumbbell One-Leg Split Squat: Strengthen Your Legs & Glutes
The dumbbell one-leg split squat is a very effective exercise which mainly targets the quadriceps but the hamstrings, glutes, calves,…
Target Your Glutes: Effective Cable Hip Abduction Workout
The cable hip abduction is an isolation exercise which builds muscle and strength in the hip abductors. Now, the hip…
Smith Machine Kneeling Rear Kick: Target Your Glutes Effectively!
The Smith machine kneeling rear kick is a great exercise for building muscle and strength in the glutes. It’s an…
Twisting Hip Extension: Strengthen Glutes & Core Effectively
The twisting hip extension is an isolation exercise which targets the hamstrings and core while building muscle and strength. This…
Ultimate Guide to Mastering the Dumbbell Lunge for Full Leg Strength
If you want to maximize your leg development, you should definitely consider including the dumbbell lunge in your lower body…
Cable Pallof Press: Strengthen Your Core and Shoulders Today!
The Pallof press is a great isolation exercise for core strength and stabilization. It’s a functional movement which allows you…
Kneeling Cable Hip Extension: Strengthen Glutes & Hamstrings
The kneeling cable hip extension is an isolation exercise which builds muscle and strength in the glutes and hamstrings. It’s…
Dumbbell Rear Lunge: Strengthen Quads, Glutes & More!
The dumbbell rear lunge is an isolation exercise which builds muscle and strength in the leg muscles. It’s a fantastic…
Activate Your Glutes: Lying Single Straight-Leg Hip Extension
The lying single straight-leg extension is a lower posterior chain exercise which works the hamstrings and glutes. Now, there are…
Barbell One-Leg Hip Thrust: Build Glutes & Strengthen Core
The barbell one-leg hip thrust is a very effective glute and hip flexor movement which develops muscle and strength in…
Hip Thrusts: Ultimate Guide to Targeting Your Glutes and Legs
If you were to make a list of objectionable exercises, the hip thrust would rank at the top. There is…
Sculpt Strong Hips: Lying Side Hip Raise for Core & Glutes
The lying side hip raise is a fantastic bodyweight movement which works multiple muscles. The obliques are the primary target…
Dumbbell Forward Lunge: Target Your Legs and Core Effectively!
The squat seems to get all the attention but the truth is times have changed and there are movements which…
High Bird Dog Plank: Strengthen Your Core & Glutes Effectively
Planks are very effective and no one would disagree but rather than doing them the conventional way; it’s always good to…
Standing Cable Hip Extension: Target Your Glutes & Hamstrings
Although squats and lunges are crowd favorites for developing buns of steel, they are not the only effective exercises for…
Cable Hip Adduction: Target Your Inner Thighs Effectively!
The cable hip adduction is an isolation exercise for the inner hips that can help to strengthen the muscles of…
Transform Your Legs: Master the Barbell Lunge for Strength
The barbell lunge is one of the best leg exercises for the glutes and quads because you can emphasize one…
Ultimate Reverse Hyperextension: Sculpt Your Glutes & Core
The machine reverse hyperextension is an isolation exercise that works the Gluteus Maximus with some hamstring and lower back involvement…
One-Leg Front Plank: Strengthen Your Core and Stabilize
The one-leg front plank is an awesome core exercise which works your abdominals, obliques, and also your spinal erector muscles.…
Ultimate Barbell Deadlift: Strengthen Hamstrings & Glutes
The barbell deadlift is a compound exercise that works the legs, back, and core muscles. It is also one of…
Side Plank Hip Adduction: Strengthen Your Glutes and Core
The side plank hip adduction, or hip adduction oblique bridge is a very effective exercise which strengthens and builds muscle…
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