Muscles / Hips and glutes
Gluteus medius (side glute)
Hips and glutes · Lower body
How it works
| Origin | External surface of the ilium |
|---|---|
| Insertion | Greater trochanter of the femur |
| Actions |
|
Anatomy reference: OpenStax Anatomy and Physiology (CC BY)
Coaching notes
Priority muscle for hip and knee osteoarthritis and for balance work.
Say the muscle, not the group
Clients and interviewers both notice the difference between "gluteus medius" and a vague region name. Use the specific term and explain the action in plain language.
Best exercises for this muscle
| Exercise | Pattern | Equipment | Complexity | |
|---|---|---|---|---|
| Tandem stance hold | Core / anti-movement | Bodyweight | 1/5 | Open |
| Single-leg stand | Core / anti-movement | Bodyweight | 2/5 | Open |
Also trains this muscle as a secondary mover
Step-upFarmer carryReverse lungeSplit squatSide plankSuitcase carryWalking lunge