Although working your gluteus maximus is essential, targeting your gluteus medius is the secret to truly sculpted curves.
As we age, gluteal muscle mass gradually decreases, leading to a “glute hollow” between the hip and the greater trochanter of the femur—making the buttocks appear flatter, saggier, or more collapsed.
Many office workers who sit for long hours and postpartum moms can face the same problem. Extended periods of sitting weaken the glute muscles, leading to a flatter appearance.
Why the Gluteus Medius Is Important
To build a round and perky booty, training the gluteus maximus alone isn’t enough—the gluteus medius, located on the upper side of the glutes, is a key muscle for shaping your curves.
Functionally, the gluteus medius stabilizes the pelvis and hip joints. When it’s weak, your pelvis may sway from side to side while walking, which can increase the risk of knee pain or lower back injuries.
12 Minute Routine for Building the Glute Medius
By using resistance bands with the following exercises, you can build and strengthen your gluteus medius at home. Women weighing about 121 to 143 pounds can start with a 20-pound band. If you’re under 121 pounds, try 15 to 20 pounds. Using too much resistance may cause other muscles to compensate, reducing the effectiveness of the workout.
1. Bridge
Step 1: Lie on your back with your arms by your sides. Bend your knees and place your feet flat on the floor, hip-width apart. Position the resistance band around your thighs.
Step 2: Exhale and squeeze your glutes to lift your hips until your shoulders, hips, and knees form a straight line. Inhale and lower your hips back down to the starting position.
2. Banded Glute Bridge Abduction
Step 1: Lie on your back with your arms by your sides, knees bent, and feet hip-width apart. Place the resistance band around your thighs. Engage your glutes to lift your hips into a bridge position.
Step 2: Exhale and push your knees outward against the resistance band. Inhale and bring your knees back to the starting position.
3. Quadruped Hip Abduction–Left
Step 1: Start on all fours with your hands under your shoulders and knees under your hips. Place the resistance band around your thighs. Lift your left leg off the ground.
Step 2: Exhale and push your left leg outward against the band. Inhale and return to the starting position. Keep your left knee off the ground throughout to maintain tension in the glutes.
4. Quadruped Hip Abduction–Right
Follow the above steps on the right side.
5. Quadruped Leg Lift–Left
Step 1: Start on all fours with your hands under your shoulders and knees under your hips. Keep your back flat, engage your core, and look down.
Step 2: Exhale and lift your left leg backward and upward, engaging your glutes, until your thigh is parallel to the floor or slightly above hip level. Inhale and return to the starting position, keeping your knee off the ground to maintain muscle tension.
6. Quadruped Leg Lift–Right
Follow the above steps on the other side.
7. Clamshell–Left
Step 1: Lie on your right side, supporting your upper body with your right elbow. Keep your pelvis stable, not tilting forward or backward, and place the resistance band around your thighs. Bend your knees naturally and keep your feet together.
Step 2: Exhale and open your left knee outward against the band until it points toward the ceiling. Inhale and return your left knee to the starting position.
8. Clamshell–Right
Follow the above steps on the other side.
9. Side Plank Leg Lift–Left
Step 1: Lie on your right side, supporting your upper body on your right elbow, with your right knee bent on the floor. Keep your pelvis stable, not tilting forward or backward, and stack your feet together.
Step 2: Exhale and lift your left leg upward. Inhale and lower it back to the starting position. Keep your pelvis stable, avoiding rotation or wobbling.
10. Side Plank Leg Lift–Right
Follow the above steps on the other side.
11. Side Plank Leg Lift Hold–Left
Step 1: Lie on your right side, supporting your upper body on your right elbow. Keep both legs straight and stacked, and maintain a stable pelvis, not tilting forward or backward.
Step 2: Using the right side of the pelvis as a pivot, lift both legs off the floor and hold the position while maintaining even breathing.
12. Side Plank Leg Lift Hold–Right
Follow the above steps on the other side.