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10 gluteus medius exercises for better balance

Strengthen your hips, improve your stability, and support easier movement in your everyday life with these PT-recommended gluteus medius exercises.

Woman doing gluteus medius exercises on exercise mat at home, surrounded by colorful fitness equipment and wooden shelving
Published Date: Sep 29, 2025
Woman doing gluteus medius exercises on exercise mat at home, surrounded by colorful fitness equipment and wooden shelving
Table of Contents

1. Side lying leg raise

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2. Standing side leg raise

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3. Banded side lying leg raise

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4. Single leg squat

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5. Lateral wall push

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1. Figure four

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2. Seated glute stretch

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3. Standing side bend with arm reach

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4. Pigeon pose

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5. Z-sit

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Table of Contents
5 gluteus medius exercises 
1. Side lying leg raise
2. Standing side leg raise
3. Banded side lying leg raise
4. Single leg squat
5. Lateral wall push
5 gluteus medius stretches
1. Figure four
2. Seated glute stretch
3. Standing side bend with arm reach
4. Pigeon pose
5. Z-sit
Personalizing your gluteus medius exercises 
Benefits of gluteus medius exercises 
How Hinge Health can help you
References 

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