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When it comes to butt muscles, the large, powerful gluteus maximus tends to sit in the spotlight. But two other glute muscles play an equally important role in daily movement, athletic performance, and muscle development for aesthetic purposes: the gluteus medius and gluteus minimus.
Located on the side or outside of the hip, the glutes med and min are collectively known as the side butt. “They work together in stabilizing the pelvis and hip joint,” explains Mathew Forzaglia, a certified personal trainer in New York City and founder of Forzag Fitness. “They also aid in controlling the lower extremities during movements like walking and running.”
This means your side-butt muscles are active during practically every movement. Anytime you stand, walk, run, or balance on one leg, your glutes med and min fire to create both stability and alignment in your hips and lower body.
“A strong gluteus medius and minimus helps prevent the pelvis from dropping on the opposite side [of the leg that is currently supporting the weight], which can reduce the risk of injury and improve overall balance,” says Jasmine de LaCruz, Life Time studio education specialist and master trainer.
If the side-butt muscles aren’t strong enough to stabilize the pelvis while you’re walking or running, your lower back, hips, and knees will take on added stress. “By strengthening these muscles, we can help prevent lower-body injuries, knee pain, lower-back pain, and hip issues,” says de LaCruz.
Because these muscles are significantly smaller than the gluteus maximus and are often under-utilized, body-weight and lightly banded variations of hip-centric exercises, like clamshells, side-lying leg raises, and side planks, can be a great starting point for many people. That’s especially true when these exercises are paired with compound, lower-body strength moves like hip thrusts and split squats.
Building strength requires progressively overloading the muscles; in other words, we need to challenge the muscles to change them. Big muscles like big weights, so don’t be afraid to grab those heavier dumbbells as your ever-strengthening muscles continue to adapt over time.
The following progressive routine, designed by de LaCruz, is adaptable and scalable — just like your glutes.
The Workout
To build strength in your glute med and glute min, do the following four-move routine once or twice weekly, with at least 24 hours between sessions to give your glutes adequate recovery time. De LaCruz suggests doing these moves as part of a longer strength workout, before a cardio workout, or simply on their own.
- Do three to five sets of eight to 12 reps per side on each move, resting 60 seconds between sets.
- Make the effort challenging without sacrificing form.
- Complete all the sets of one exercise before moving to the next.
Fire Hydrant
Getting on all fours enables you to home in on the glute med and glute min. Begin with body weight only. Progress the move by adding a mini band.
Perform three to five sets of eight to 12 reps, then switch sides.
Rest 60 seconds between sets.
- Assume an all-fours position on the floor with your hands in line with your shoulders and knees in line with your hips.
- Exhale and engage your core by pulling your belly button into your spine; this should create a sensation like the contraction you feel when you sneeze. Then, initiating the movement from the hip, lift your left knee up and out to the side. Avoid shifting your weight into your right hip or arching your back.
- Pause briefly in the top position, then inhale as you slowly lower the knee back to the floor with control.
- Repeat to complete eight to 12 reps, then switch sides.
- Loop a mini band around both legs just above your knees.
- Assume an all-fours position on the floor with your hands in line with your shoulders and knees in line with your hips.
- Exhale and engage your core. Then, initiating the movement from the hip, lift your left knee up and out to the side. Avoid shifting your weight into your right hip or arching your back.
- Pause briefly in the top position, then inhale as you slowly lower the knee back to the floor with control.
- Repeat to complete eight to 12 reps, then switch sides.
Lateral Walk
This move targets the glute med and glute min muscles while you sidestep, helping improve hip and knee stability. Begin by using a mini band for resistance. Progress the move by dragging a weighted sled.
Perform three to five sets of eight to 12 steps in one direction, then reverse direction.
Rest 60 seconds between sets.
- Loop a mini band around both legs just above your knees.
- Assume an athletic stance with feet hip width apart and knees slightly bent into a quarter-squat.
- Step your right foot to the right, then follow with your left foot so your feet are hip width apart again.
- Take small steps and avoid leaning, swaying, or using momentum to help you step. Keep your shoulders and hips level and your knees evenly bent to step smoothly; aim to move so smoothly that if someone couldn’t see your lower body, it would look like you were on a moving walkway. Another helpful cue, adds de LaCruz, is to “imagine the ceiling has dropped a few inches above your head. Get low and stay low as you sidestep away.”
- Continue stepping in the same direction for eight to 12 reps, then reverse direction.
- Load a sled with weight and attach a set of handles with straps (a TRX suspension trainer works well). Loop a mini band around both legs just above your knees. Grasp the handles and step away from the sled until there is tension on the straps.
- Assume an athletic stance with feet hip width apart and knees slightly bent into a quarter-squat. Hold the handles at about chest height.
- Step your right foot to the right, then follow with your left foot so your feet are hip width apart again.
- Take small steps and avoid leaning, swaying or using momentum to help you step. Keep your shoulders and hips level and your knees evenly bent to step smoothly; aim to move so smoothly that if someone couldn’t see your lower body, it would look like you were on a moving walkway.
- Continue stepping in the same direction for eight to 12 reps, then reverse directions.
Curtsy Lunge
Most lunge variations rely primarily on the glute max. With this variation, you’ll use the side-butt muscles to return to standing. Increase the challenge by holding weights and adding a deficit to increase your range of motion.
Perform three to five sets of eight to 12 reps, then switch sides.
Rest 60 seconds between sets.
- Stand with your feet about hip width apart.
- Keeping your chest proud and shoulders square over your hips, step your right foot back and to the left, allowing the front (left) knee to bend until it forms a 90-degree angle.
- Bend both knees, keeping your front knee in line with the middle toe and your hips and shoulders square to avoid wrenching your body.
- Lower your back knee toward the floor, tapping it if you can; take care not to relax at the bottom of the move.
- Reverse the movement by rising and stepping your rear (right) foot back to the starting position.
- Repeat for eight to 12 reps, then switch sides.
- Stand with your feet about hip width apart. Hold a dumbbell in each hand and let your arms hang down at your sides.
- Keeping your chest proud and shoulders square over your hips, step your right foot back and to the left, allowing the front (left) knee to bend until it forms a 90-degree angle.
- Bend both knees, keeping your front knee in line with the middle toe and your hips and shoulders square to avoid wrenching your body.
- Lower your back knee to tap the floor, taking care not to relax at the bottom of the move.
- Reverse the movement by rising and stepping your rear (right) foot back to the starting position.
- Repeat for eight to 12 reps, then switch sides.
- Stand on a low (3- to 6-inch-high) box or weight plate, with your feet about hip width apart. Hold a dumbbell in each hand and let your arms hang down at your sides.
- Keeping your chest proud and shoulders square over your hips, step your right foot back and to the left, allowing the front (left) knee to bend until it forms a 90-degree angle.
- Bend both knees, keeping your front knee in line with the middle toe and your hips and shoulders square to avoid wrenching your body.
- Lower your back knee toward the floor, tapping it if you can; take care not to relax at the bottom of the move.
- Reverse the movement by rising and stepping your rear (right) foot back to the starting position.
- Repeat for eight to 12 reps, then switch sides.
Standing Hip Abduction
Standing leg lifts allow you to focus on activating and strengthening the glutes med and min with the added resistance of a band or weight. If you have access to a rotary hip machine, use it to challenge yourself with even heavier weights.
Perform three to five sets of eight to 12 reps, then switch sides.
Rest 60 seconds between sets.
- Loop a mini band around both legs just above your ankles.
- Stand with feet at hip width near a sturdy base, such as a pole or post, that you can hold for support.
- With a slight bend in your knees, shift your weight to your left foot.
- Exhale and engage your core, then lift your right leg out and to the side as far as you can without altering your posture. Bring awareness to the tension in your side butt at the top of the movement. Keep your toes pointing forward or slightly toward your midline; imagine leading with your heel. Avoid leaning, swaying, or using momentum to try to raise your leg higher.
- Pause for a moment at the top of the movement. Then inhale to return your foot slowly and with control to the starting position.
- Repeat for eight to 12 reps, then switch sides.
- Stand with feet at hip width near a sturdy base, such as a pole or post, that you can hold for support.
- Hold the post with your left hand and grasp a handled weight plate with the right. With a slight bend in your knees, shift your weight to your left foot and rest the weight plate against your right thigh.
- Exhale and engage your core, then lift your right leg out and to the side as far as you can without altering your posture. Bring awareness to the tension in your side butt at the top of the movement. Keep your toes pointing forward or slightly toward your midline; imagine leading with your heel. Avoid leaning, swaying, or using momentum to try to raise your leg higher.
- Pause for a moment at the top of the movement. Then inhale to lower your foot slowly and with control to the starting position.
- Repeat for eight to 12 reps, then switch sides.
- Stand on the machine platform so you’re facing the weight stack.
- Position the leg pad on the outer part of your leg, just above or below your knee; don’t let the pad rest on your knee joint.
- Exhale and engage your core, then push your leg outward as far as you can while keeping it straight.
- Pause for a moment at the top of the movement. Then inhale to lower your foot slowly and with control to the starting position.
- Repeat for eight to 12 reps, then switch sides.
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Thanks for this article — so few people talk about the gluteus medius and minimus. This is very helpful.