Hip Stabilizers (Gluteus Medius) Exercises

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*Click on either of the images above to find exercises by their muscle group

 

Exercises


Gluteal and Outer Thigh Stretch
Summary

Common stretch for the Gluts and Outer Thigh (and a little bit of the back)

  • Muscle Group: Buttocks, Outer Thigh - Hip, Hip Stabilizers
  • Equipment: Exercise Mat, None
  • Categories: Stretches
Lying Crossover Glute Stretch
Summary

Effective glute & hamstring stretch

  • Muscle Group: Buttocks, Hip Stabilizers
  • Equipment: Exercise Mat, None
  • Categories: Stretches, Pilates
BOSU Glute Bridge
Summary

Simple glute and hamstring exercise with the BOSU

  • Muscle Group: Buttocks, Hamstrings, Hip Stabilizers
  • Equipment: BOSU
  • Categories: Strength, Pilates
BOSU Core 4-point Balance
Summary

Core strengthening and balance exercise using the BOSU

  • Muscle Group: Back, Buttocks, Hamstrings, Back: Lower, Serratus Anterior, Shoulder: Front, Abs: Side, Abs, Shoulder: Side, Shoulder: Rear, Core, Hip Stabilizers, Trapezius: Middle, Trapezius: Lower
  • Equipment: BOSU
  • Categories: Core, Balance, Pilates
Crossover Glute Stretch
Summary

Laying down glute stretch.

  • Muscle Group: Buttocks
  • Equipment: Exercise Mat, None
  • Categories: Stretches, Pilates
Butterfly Glute Stretch
Summary

Really affective glute & hamstring stretch

  • Muscle Group: Buttocks, Hip Stabilizers
  • Equipment: Exercise Mat, None
  • Categories: Stretches, Pilates
Single Leg Balance on BOSU
Summary

Good for knee stability or improving general balance.

  • Muscle Group: Calves, Buttocks, Hamstrings, Quads, Hip Stabilizers
  • Equipment: BOSU
  • Categories: Balance
Hamstring Curls (Single Leg) with Exercise Ball (Beginner)
Summary

This is a more difficult exercise on the ball for hamstring strength and core stability.

  • Muscle Group: Back, Buttocks, Hamstrings, Back: Lower, Abs: Side, Core, Hip Stabilizers
  • Equipment: Exercise Ball
  • Categories: Strength, Core
Hamstring Curls with Exercise Ball (Beginner)
Summary

This is another starter exercise to gain stability with the ball.

  • Muscle Group: Back, Buttocks, Hamstrings, Back: Lower, Core, Hip Stabilizers
  • Equipment: Exercise Ball
  • Categories: Strength, Core
Bridges on Exercise Ball
Summary

This is a great starter exercise for the more difficult ball exercises.

  • Muscle Group: Back, Buttocks, Hamstrings, Back: Lower, Abs: Side, Abs, Core, Hip Stabilizers
  • Equipment: Exercise Ball
  • Categories: Strength, Core, Pilates
Crunches on the Exercise Ball (Intermediate)
Summary

This is an intermediate ball crunch exercise.

  • Muscle Group: Abs, Core
  • Equipment: Exercise Ball
  • Categories: Strength, Core
Squats with Band
Summary

Squats are one of the best exercises for the legs, buttocks and many other stabilizing muscle groups. This is a variation that uses the exercise band as opposed to free weights or no weights or resistance. If you would like to vary the challenge of this exercise try changing the strength of the exercise bands you are using.

  • Muscle Group: Buttocks, Quads, Hip Stabilizers
  • Equipment: Exercise Tube or Band
  • Categories: Strength
Side (Lateral) Leg Raises
Summary

This exercise is great for working the hips, obliques and glutes.

  • Muscle Group: Buttocks, Outer Thigh - Hip, Hip Stabilizers
  • Equipment: Exercise Mat, None
  • Categories: Strength, Pilates
Lying Front Leg Raises
Summary

This exercise is great for working the hips and glutes.

  • Muscle Group: Hip Flexors, Buttocks, Outer Thigh - Hip, Hip Stabilizers
  • Equipment: Exercise Mat, None
  • Categories: Strength, Pilates
Seated Glute and Lower Back Stretch
Summary

This is a simple exercise designed to help stretch the glutes and lower back.

  • Muscle Group: Back, Buttocks, Back: Lower, Outer Thigh - Hip, Hip Stabilizers
  • Equipment: Exercise Mat, None
  • Categories: Stretches

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