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Glutes

Gluteus medius exercises

14 exercises where the gluteus medius and minimus do the main work. Each one shows where you should feel it, the common mistakes and the sets for your goal.

  • Beginner 12
  • Intermediate 2

The gluteus medius and minimus sit on the side of your hip. They move your leg out to the side and keep your pelvis level when you stand on one leg. In a 9-week trial with hip thrusts and squats, they barely grew.

With a mini band 5

More exercises 9

Other regions

Sources

  • Plotkin DL, Rodas MA, et al. Hip thrust and back squat training elicit similar gluteus muscle hypertrophy and transfer similarly to the deadlift. Front Physiol. 2023;14:1279170.

    Full textPubMedDOI

Booty day. Let’s lift that number.

Your 12-week glute plan

A 12-week glute and leg program with real weights. Strength goes up first.

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