{"id":55720,"date":"2025-09-29T05:00:00","date_gmt":"2025-09-29T03:00:00","guid":{"rendered":"https:\/\/evofitness.at\/?p=55720"},"modified":"2025-09-15T12:47:08","modified_gmt":"2025-09-15T10:47:08","slug":"25-min-gluteus-medius-strength-workout","status":"publish","type":"post","link":"https:\/\/evofitness.at\/en\/blog\/move\/25-min-gluteus-medius-strength-workout\/","title":{"rendered":"Workout of the week:\u00a025-min gluteus medius strength workout"},"content":{"rendered":"\n

ALL LEVELS <\/strong>\/ <\/strong>gluteus medius strength workout \/ 25 minutes<\/p>\n\n\n\n

Equipment<\/strong>: Resistance band, cable machine, kettlebells, gym bench & gym mat<\/p>\n\n\n\n

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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<\/strong>.<\/p>\n\n\n\n

Located on the upper buttock<\/strong>, 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<\/strong>.<\/p>\n\n\n\n

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

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  1. Banded Lateral Walks \u2013 20 steps each side<\/li>\n\n\n\n
  2. Cable Hip Abductions \u2013 12\u201315 reps per leg<\/li>\n\n\n\n
  3. Kettlebell step-ups \u2013 10 reps each leg<\/li>\n\n\n\n
  4. Bulgarian split squats \u2013 10\u201312 reps<\/li>\n\n\n\n
  5. Single-Leg Glute Bridges \u2013 12 reps per leg<\/li>\n<\/ol>\n\n\n\n

    Let’s do this!<\/strong><\/p>\n\n\n\n

    \"evo<\/a><\/figure>\n\n\n\n
    <\/div>\n\n\n\n

    WORKOUT SETUP<\/h2>\n\n\n\n
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    • 5 exercises<\/li>\n\n\n\n
    • 3 sets<\/li>\n\n\n\n
    • 45 seconds rest between exercises<\/li>\n\n\n\n
    • 25 minutes total<\/li>\n\n\n\n
    • Equipment: Resistance band, cable machine, kettlebells, gym bench & gym mat<\/li>\n<\/ul>\n\n\n\n
      <\/div>\n\n\n\n

      WORKOUT EXERCISE LIST<\/h2>\n\n\n\n

      3 sets<\/strong><\/p>\n\n\n\n

      <\/div>\n\n\n\n

      1 – BANDED LATERAL WALKS<\/h3>\n\n\n\n

      20 steps each side<\/strong><\/p>\n\n\n\n

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