10 gluteus medius exercises for better balance

Balance and hip stability influence so many of your daily movements, whether you’re stepping up onto a curb, walking on uneven ground, or standing on one leg to tie your shoe. One muscle that plays a quiet but important role in these movements is the gluteus medius, found on the outer side of your hip.

“Strengthening and stretching the gluteus medius can make everyday movements feel more steady and natural,” says Elle Carlson, PT, DPT, a physical therapist at Hinge Health. Strong muscles on both sides give your hips the support they need for everyday tasks, such as walking and going up or down stairs.

Incorporating targeted gluteus medius exercises into your routine can help this muscle do its job and improve your balance, so you can continue moving with ease. Read on to learn how to strengthen and increase flexibility in your gluteus medius muscles with exercises recommended by Hinge Health physical therapists.

Interested in getting a personalized exercise therapy plan? Learn more about Hinge Health’s digital physical therapy program and see if you’re eligible.

5 gluteus medius exercises 

Strengthening the gluteus medius can help support you in everyday movements — from walking the dog to going on a hike. Building strength in this key hip muscle can improve stability, comfort, and confidence in how you move. Try these physical therapist-recommended gluteus medius exercises.

You use your gluteus medius muscle every time you lift your leg out to the side, just like in this exercise. “When you’re on your side, lifting your leg requires more effort because you’re working against gravity,” Dr. Carlson says. “To target all of your glute muscles, try to keep your toes pointed forward or slightly down, rather than turning them up toward the ceiling.”

How to do it:

• On a yoga mat, lie on your side with your arm on a cushion for head support. 

• Keep your legs straight and stack your feet on top of one another.

• Lift your top leg toward the ceiling while keeping your leg straight and hip stacked.

• Focus on squeezing the hip and butt muscles as you hold at the top.

• Relax your leg down to the starting position. 

• Switch sides and repeat with your other leg.

This exercise is like the side-lying version, but you perform it while standing — lifting your leg out to the side while standing tall. “This is a great option if you’re experiencing hip discomfort or are just beginning gluteus medius exercises,” says Dr. Carlson. “It also challenges your balance because one leg is supporting you while the other moves. Both sides of your glutes work together here — one lifting your leg and the other helping you stay steady.”

How to do it: 

• Stand next to a sturdy surface like a countertop or table and place your hand on it for balance. 

• Lift one leg out to your side and toward the ceiling while keeping your knee straight. 

• Focus on squeezing your hip muscles as you hold this position. 

• Relax your leg back to the floor. 

• Repeat on the other side. 

• PT tip: “Focus on keeping your hips from tilting as you stand on one leg to really target your gluteus medius,” says Dr. Carlson.

Get more information on how to do a standing side leg raise here.

If you feel comfortable with the side-lying leg raise and you’re ready for a little more challenge, try adding a resistance band around your legs. “The band makes the exercise a bit tougher because it adds resistance as you move your leg out to the side,” says Dr. Carlson. “It’s a great way to help the gluteus medius get even stronger.”

How to do it:

• Lie on your side on a yoga mat, with a looped resistance band placed just above your knees. Use your arm or a cushion for head support. Your legs are straight, and your feet and knees are stacked on top of one another. 

• Lift your top leg up toward the ceiling to stretch the band. 

• Keep your leg straight and your hips stacked as you lift your leg. 

• Focus on squeezing your hip and butt muscles as you hold your leg up. 

• Lower your leg.

• Repeat on the other side.

“This is one of the best exercises for building strength in the gluteus medius,” says Dr. Carlson. “It really gives your hip muscles a chance to help keep you steady as you balance on one leg.” Since balancing can be just as challenging as the strengthening part, Dr. Carlson suggests using a chair, wall, or countertop for support if you need help staying steady as you get used to the movement.

How to do it: 

• Stand with one hand resting on a sturdy surface, like a countertop or table.  

• Lift one leg off the floor. 

• To perform the squat, bend through your knee as you lean your chest slightly toward the floor and hold in a squat position. 

• Push through your foot to straighten your knee and return to standing. 

• Repeat on the other side.

Get more information on how to do a single leg squat here.

“There isn’t a lot of movement in this exercise, but it can be quite the glute burner,” says Dr. Carlson. “It’s a great option if you find it uncomfortable to move your leg out to the side, but you still want to challenge your gluteus medius.”

How to do it:

• Stand next to a wall with a pillow placed between the outside of your knee and the wall.

• Lift the leg closest to the wall off the floor, and press the side of it into the pillow.

• Slowly increase the pressure of your leg against the pillow, holding for a few seconds.

• Lower your foot back to the floor and relax.

• Repeat on the other side.

5 gluteus medius stretches

Stretching your gluteus medius is important for keeping your hips and legs moving comfortably. Try these PT-recommended stretches to target this key muscle on both sides of your hips — helping to ease tension, improve flexibility, and support smoother, more comfortable movement.

“This move stretches the gluteus medius, which can help ease hip tightness and improve flexibility in your hips and lower back,” says Dr. Carlson. “It’s also a great stretch to do before a workout, as it helps prepare your lower body for movement.” If pulling your opposite leg toward your chest feels too intense, you can keep your foot on the floor and gently press the knee of your stretching leg away from you.

How to do it:

• Lie on your back on a yoga mat with your knees bent and your feet flat on the floor. Bend one leg and place your ankle on your opposite knee.

• Grasp the back of your thigh or the front of your knee (of the leg on the floor) and gently pull your knee toward you. Your foot will lift off the floor as you hold this stretch.

• Release your foot back to the floor to return to the starting position.

• Repeat this exercise on the opposite side.

Get more information on how to do a figure four stretch here.

This simple move directly stretches your gluteus medius. “A great thing about this stretch is that you can control how deep you go by adjusting how far you hinge forward,” says Dr. Carlson.

How to do it:

• Start by sitting in a chair with one ankle resting on your opposite thigh.

• Your other foot should be resting flat on the floor.

• Hinge at your hips by moving your hips toward the floor until you feel a stretch in your leg or hip. 

• Keep you back flat and hold this stretch as you breathe.

• Return to the starting position.

• Repeat on the other side.

• PT tip: ““I like to tell people to lean forward as if you’re peering over a cliff’s edge,” says Dr. Carlson. “This can help you keep your spine in a good position for a deeper glute stretch.”

This movement is especially helpful if you’re feeling tightness or tension along the outside of your hip. “For a deeper stretch, you can cross the leg you’re stretching behind your other foot as you bend sideways,” says Dr. Carlson.

How to do it:

• Start by standing with your feet a comfortable distance apart and your hands at your sides. 

• Slide one hand down your leg toward your knee so that your shoulder leans to the side and down toward the floor. 

• At the same time, reach your opposite arm straight up toward the ceiling, and then over your head in the direction you’re leaning. 

• Focus on deep breaths to relax into this position as you hold. 

• Return to the starting position. 

• Repeat on your other side.

“This is a more advanced stretch for the gluteus medius and other hip muscles, since it involves both rotation and bending at the hip,” says Dr. Carlson. Breathing deeply can help your muscles relax and settle into a deeper stretch. “As you inhale, focus on letting your rib cage, low back, and pelvis fully expand,” Dr. Carlson says. 

How to do it: 

• Start by kneeling on your hands and knees. 

• Now, sweep one leg underneath your belly to bring your knee and shin to rest on the floor just behind your hands.

• Adjust the bend in your knee to about 90 degrees with your knee lined up in front of your hip. 

• At the same time, slide your back leg straight behind you and untuck your toes so you are resting some weight on your knee and the top of your foot. 

• Prop yourself up on your hands or fingertips as you hold this stretch. 

• Return to kneeling on your hands and knees.

Get more information on how to do pigeon pose here

This stretch calls for a bit more hip flexibility, so it’s perfectly fine to work up to it at your own pace. “It’s a great hip opener and allows you to stretch muscles on both sides of your body at once,” says Dr. Carlson. You’ll especially feel the stretch in the gluteus medius of your front leg.

How to do it:

• Start by lying on your side, supported on your elbow, with your knees bent.

• Keeping your knees bent, slide your bottom leg forward and your top leg back onto the floor behind you as you sit up and support yourself with your arms.

• The shin of your bottom leg will be on the floor in front of your body. At the same time, your top leg’s shin will be on the floor to the side of your body.

• Twist your torso toward your front knee and hold this stretch.

• Sit up as tall as you can.

• Return back to lying on your back with legs stacked.

• Switch legs and repeat.

• PT tip: “Leaning forward slightly as you take deep breaths can help you get an even deeper stretch here,” says Dr. Carlson.

The information contained in these videos is intended to be used for educational purposes only and does not constitute medical advice or treatment for any specific condition. Hinge Health is not your healthcare provider and is not responsible for any injury sustained or exacerbated by your use of or participation in these exercises. Please consult with your healthcare provider with any questions you may have about your medical condition or treatment.

Personalizing your gluteus medius exercises 

Note: Some of these moves may feel challenging if you’re dealing with buttock or hip pain. On the other hand, if you’re doing these moves proactively to prevent pain, some may feel subtle or too easy. Working with a Hinge Health physical therapist can help make sure your exercises are the right amount of challenge for you. 

Benefits of gluteus medius exercises 

Strengthening and stretching your gluteus medius muscles helps your hips feel better equipped to support your legs and pelvis during daily movement. These exercises can enhance your balance, make everyday activities easier, and may even minimize your risk of injury. Here’s more about the benefits of ‌gluteus medius exercises:

• Support balance. Building strength and resilience in your gluteus medius can help steady your hips and legs, making it easier to navigate uneven surfaces or balance on one leg. This added support may also reduce your risk of falls. 

• Improve ease of movement. Your gluteus medius muscles help with many daily activities, like crossing your legs to put on socks and shoes or getting in and out of a car. Strengthening and stretching these muscles on both sides of your body can make these movements easier and more comfortable.

• May reduce injury risk. Strengthening your gluteus medius can help improve hip and leg stability as you stand on one leg (which you naturally do when walking, running or hiking) and take pressure off your hip and knee joints. As a result, this may reduce your risk of overuse injuries.

How Hinge Health can help you

If you have joint or muscle pain that makes it hard to move, you can get the relief you’ve been looking for with Hinge Health’s online exercise therapy program.

The best part: You don’t have to leave your home because our program is digital. That means you can easily get the care you need through our app when and where it works for you.

Through our program, you’ll have access to therapeutic exercises and stretches for your condition. Additionally, you’ll have a personal care team to guide, support, and tailor our program to you.

See if you qualify for Hinge Health and confirm free coverage through your employer or benefit plan here.

This article and its contents are provided for educational and informational purposes only and do not constitute medical advice or professional services specific to you or your medical condition.

References 

1. Palmer, A. (n.d.). Gluteus Medius. Physiopedia. https://www.physio-pedia.com/Gluteus_Medius

2. Moore, D., Semciw, A. I., & Pizzari, T. (2020). A SYSTEMATIC REVIEW AND META-ANALYSIS OF COMMON THERAPEUTIC EXERCISES THAT GENERATE HIGHEST MUSCLE ACTIVITY IN THE GLUTEUS MEDIUS AND GLUTEUS MINIMUS SEGMENTS. International Journal of Sports Physical Therapy, 15(6), 856–881. doi:10.26603/ijspt20200856

3. Moore, D., Pizzari, T., McClelland, J., & Semciw, A. I. (2019b). Rehabilitation Exercises for the Gluteus Medius Muscle Segments – An Electromyography Study. Journal of Sport Rehabilitation, 28(8), 1–14. doi:10.1123/jsr.2018-0340