Exercises for the Gluteus Medius M. Muscles

*All illustrations reprinted with permission from ISSA and Fred Hatfield

 

Dead-lifts
Difficulty Level: Intermediate		 Execution:

  1. Place your feet about shoulder width apart.

  2. Grab the bar slighter wider than your stance

  3. Pull the weight up without jerking if off the floor. Make the pull nice and smooth.

  4. Put the weight down quickly. Don't try to lower the weight too slow.

 
Side Lunges
Difficulty Level - Intermediate		 Execution:

  1. Hold two dumbbells in front of your thighs.

  2. Step to your right with your right leg as far as possible until the right legs upper thigh is parallel with the floor. 

  3. Keep the left leg as straight as possible. Step back to starting position and repeat.
Squats
Difficulty Level: Hard		 Execution
Squats must be performed correctly. Click here for the correct form.
There are also many other exercises that work this region. Any movements where you spread you legs out will work this area. There are many machines available and we will be adding more exercise illustrations shortly. Also see Gluteus Maximus. Most exercises that work the gluteus maximus will also work the gluteus medius.