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Gluteus Medius臀中肌
Function
The 'stabilizer' at the upper-outer hip: hip abduction — when standing on one leg it stops the opposite pelvis from dropping (Trendelenburg). Core to running, single-leg work and healthy gait.
Best Exercises & Form Cues
-
Lateral Band Walk
- Equipment
- Resistance band (knees/ankles)
- Sets & Reps
- 3 sets × 10-15 steps each direction
- How to do it
- Hold a quarter squat; step sideways against band tension; the band never slackens, the knees never cave; roll through the foot smoothly.
- Common mistakes
- Walking upright, knees caving in, steps so wide the tension drops
-
Single-Leg Romanian Deadlift
- Equipment
- Dumbbell/kettlebell
- Sets & Reps
- 3 sets × 8-12 reps per side · rest 90 s
- How to do it
- Stand on one leg with a soft knee, weight in the opposite hand; push the hips back while the rear leg extends straight behind in line with the torso (the gluteus medius keeps the pelvis level); return slowly.
- Common mistakes
- Pelvis opening/rotating, torso twisting, rear leg sagging uncontrolled
-
Side-Lying Leg Raise
- Equipment
- Bodyweight (ankle weight optional)
- Sets & Reps
- 3 sets × 12-20 reps per side
- How to do it
- Side-lying, bottom knee bent for stability; top leg straight and slightly extended; the gluteus medius lifts it to about 45° and no higher; slow descent without fully resting; pelvis does not roll back.
- Common mistakes
- Lifting too high (QL takeover), pelvis rolling, swinging the leg
-
Seated Hip Abduction Machine
- Equipment
- Hip abduction machine
- Sets & Reps
- 3-4 sets × 12-15 reps · rest 60 s
- How to do it
- Back on the pad, outer thighs against the pads; the gluteus medius opens the legs to maximum range; 1-second hold at the end; return to light tension without crashing; body does not side-bend.
- Common mistakes
- Leaning forward for leverage, releasing too fast, tiny range
Stretching & Recovery
- Cross-leg side bend
- Foam rolling the glutes