Library
Exercise Library
9 exercises with detailed guides and instructions.
Clamshell
Lying on your side with knees bent, opening the top knee while the feet stay together. Small, unglamorous, and one of the best glute medius exercises there is.
Curtsy Lunge
A lunge stepped diagonally behind the standing leg. The crossed position reaches the upper and outer glute in a way a straight lunge does not.
Donkey Kick
From all fours, driving one bent knee up toward the ceiling. Straightforward glute max work that needs no equipment at all.
Fire Hydrant
From all fours, lifting one bent knee out to the side. Named for the obvious reason, and an effective way to reach the upper glute.
Frog Pump
A glute bridge with the soles of the feet together and knees splayed out. The position takes the hamstrings out and leaves the glutes doing nearly everything.
Glute Bridge March
Holding a glute bridge while lifting one knee at a time. Forces each glute to hold your hips level on its own.
Hip Airplane
Balanced on one leg in a hinge, rotating the free hip open and closed. Trains hip rotation control, which almost nothing else in the gym does.
Side-Lying Hip Abduction
Lying on your side and lifting the top leg straight up. The simplest direct glute medius exercise, and a common prescription for cranky hips and knees.
Side-Lying Leg Raise
A side-lying raise taken through a slower, longer arc, often with a pause at the top. Popular as high-rep burnout work at the end of a leg session.