Muscle guide · Hips and glutes
Also called glute med, side glute, hip abductor
The gluteus medius is a fan-shaped muscle on the outer side of the hip, just under the upper buttock. Its back third sits under the gluteus maximus, and it lies on top of the smaller gluteus minimus.
Its most important job is easy to miss: every time you stand on one leg, in every step you walk or run, it stops the pelvis dropping on the other side.
With one foot off the ground, body weight tries to drop the pelvis on the unsupported side. The gluteus medius and minimus of the standing leg pull against it. That pull is also the largest source of force through the hip joint while you stand on one leg.
Source 1
A meta-analysis of EMG studies ranked the hip hitch, side-lying abduction with the hip turned slightly in, standing abduction against resistance, single-leg bridges, lateral step-ups and resisted side-steps among the highest.
3D demoSide-lying leg raiseBeginner · No equipment
3D demoStanding band hip abductionBeginner · A band + An anchor point
3D demoStanding wall-press hip abductionBeginner · A wall
3D demoSingle-leg glute bridgeIntermediate · No equipment
3D demoLateral band walkBeginner · A band
3D demoSide plank with leg liftAdvanced · No equipment
3D demoSkater squatAdvanced · No equipmentPulling the leg across the body stretches it. If the outside of your hip is painful, leave these out: positions that press the tendons against the bone tend to aggravate gluteal tendinopathy.
Greater trochanteric pain syndrome is mostly a problem of the gluteus medius and minimus tendons where they attach to the hip bone. It hurts over the bony point on the outside of the hip, often worse lying on that side at night, walking, standing on one leg or climbing stairs.
It affects about 15% of women and 8% of men, most often between 40 and 60.
When the gluteus medius and minimus, or their nerve, are not working, the pelvis drops on the unsupported side as you stand on the affected leg, and walking takes on a side-to-side lurch.
Source 1
Tears of the gluteus medius tendon are common and can look like stubborn 'bursitis' that does not settle.
Source 1
Each grade rates the evidence for the correction.
Imaging more often shows tendon tears or tendinosis than an inflamed bursa, and 'trochanteric bursitis' is now considered a misleading name.
In the LEAP trial of 204 people with gluteal tendinopathy, education plus exercise beat a steroid injection and wait-and-see at 8 weeks, and still gave better overall improvement than the injection at a year.
The side-lying clam produced only low-to-moderate activity in the meta-analysis, which judged it unlikely to be enough for strengthening, though it may suit the very early stages of rehabilitation.
Source 6
A 25-minute glute workout with bodyweight and a mini band: bridges, clamshells, band walks, kickbacks and lunges.
25 minBeginner9 movesA wall, A bandBalance practice in 10 minutes: tandem stance, single-leg stands, marches, heel walks, tree pose and floor transfers.
10 minBeginner7 movesA wall, A bench or boxStrength and balance in one session: squats, Romanian deadlifts, push-ups, rows, step-ups, back extensions, carries and single-leg balance.
45 minBeginner14 movesA wall, A dumbbellIt lifts the leg out to the side and, more importantly, keeps your pelvis level whenever you stand on one leg, which happens with every step you walk or run.
A meta-analysis ranked the hip hitch, side-lying abduction with the hip turned slightly in, standing abduction against resistance, single-leg bridges, lateral step-ups and resisted side-steps among the highest. The clamshell was low.
Pain over the outside of the hip usually comes from the gluteus medius and minimus tendons (gluteal tendinopathy). Education plus progressive exercise did better than a steroid injection in a randomised trial.
On the outer side of the hip, under the upper buttock, running from the outside of the hip bone to the bony knob at the top of the thigh.
Anatomy and movement education, not a diagnosis or treatment plan. If you have pain that follows an injury, is severe or getting worse, or comes with numbness, weakness or swelling, get it assessed. Health disclaimer.
