Workout of the week: 25-min gluteus medius strength workout

8th September 2025

25-min gluteus medius strength workout - Woman doing single-leg glute bridge on a mat in a gym area with strength equipment in the background

ALL LEVELS / gluteus medius strength workout / 25 minutes

Equipment: Resistance band, cable machine, kettlebells, gym bench & gym mat

If you go online, you’ll find plenty of workouts targeting the lower body or glutes, but you’ll come across fewer targeting specifically the gluteus medius.

Located on the upper buttock, on the outer surface of your pelvis, the gluteus medius is one of the three gluteal muscles (alongside the gluteus maximus and gluteus minimus). Although it doesn’t receive as much attention as its siblings, it plays a crucial role in hip stability, balance, and injury prevention.

This gluteus medius strength workout is designed to give it the attention it deserves. It includes 5 exercises, performed for 3 sets each, with 45 seconds of rest between exercises. All in, this workout takes 25 minutes to complete.

Banded Lateral Walks – 20 steps each side
Cable Hip Abductions – 12–15 reps per leg
Kettlebell step-ups – 10 reps each leg
Bulgarian split squats – 10–12 reps
Single-Leg Glute Bridges – 12 reps per leg

Let’s do this!

WORKOUT SETUP

5 exercises
3 sets
45 seconds rest between exercises
25 minutes total
Equipment: Resistance band, cable machine, kettlebells, gym bench & gym mat

WORKOUT EXERCISE LIST

3 sets

1 – BANDED LATERAL WALKS

20 steps each side

Place a resistance band just above your knees.
Stand with your feet hip-width apart and lower into a half-squat position, with your chest proud and your core engaged.
Take a step to the side, keeping tension in the band.
Follow with the other foot, returning to a hip-width distance.
Continue stepping laterally in one direction for the designated number of reps.
Repeat on the other side.

2 – CABLE HIP ABDUCTIONS

12–15 reps per leg

Attach an ankle strap to a low cable pulley and secure it around your ankle.
Stand tall with your supporting leg slightly bent and your core engaged. Holding onto the cable machine for balance, slowly lift the strapped leg out to the side.
Keep the movement controlled, and avoid swinging or tilting your torso.
Pause briefly at the top, then return to the starting position.
Complete all reps on one side before switching to the other leg.

3 – KETTLEBELL STEP-UPS

10 reps each leg

Hold a kettlebell in each hand and stand facing a gym bench.
Step up with one foot, pressing through the heel to lift your body.
Bring the opposite foot to the top, then step back down with control.
Keep your chest up and avoid pushing off the trailing leg.
Complete all reps on one side before switching.

4 – BULGARIAN SPLIT SQUATS

10-12 each leg

On a gym bench, get into a forward lunge position with your torso upright, core braced, and hips square to your body, with your back foot elevated on the bench.
Your leading leg should be half a meter in front of the bench.
Lower until your front thigh is almost horizontal, keeping your knee in line with your foot. Don’t let your front knee pass beyond your toes.
Drive up through your front foot back to the starting position, again keeping your movements controlled.
Repeat 10 to 12 times, then swap to the other leg.

5 – SINGLE-LEG GLUTE BRIDGE

12 reps per leg

Start by lying on your back with knees bent, with your feet flat on the ground.
Place your arms by your side for support.
Begin by pushing one leg into the ground and driving the hips up to a bridge position.
Keep your knees, hips, and shoulders in a straight line.
Now, simultaneously raise the other leg off the floor as you drive the hips up. Slowly return and under control.
Alternate legs or repeat on the same leg.