Six-Exercise Glute Medius Strength
Progress from side-lying glute work to side planks, hip hikes, and supported single-leg squats.
ORIGINAL VIDEO
Dead Butt Syndrome, aka Gluteal Amnesia - Ask Doctor Jo
Complete English captions identify six exercises in source order, bilateral dosing, technique faults, balance supports, and resistance progressions; source chapters confirm the standing sequence.
Original video: AskDoctorJo · YouTube↗PLAN STEPS
Follow in order
Each step shows the movement, dose, and estimated time. Complete demonstrations, phase pacing, and detailed guidance remain in the app.
- 01Side-Lying Clamshell10 reps · about 11.7 min
Keep hips stacked and feet together while the top knee opens and closes.
- 02Side-Lying Heel-Led Leg Raise10 reps · about 11.7 min
Lift the straight top leg slightly back with heel leading and toes angled down.
- 03Side-Lying Bicycle Kick10 reps · about 13.3 min
Keep the top leg hovering as the knee comes forward, the foot kicks out, and the leg returns.
- 04Side-Plank Hip Lifts10 reps · about 11.7 min
From a side plank, lower and lift the pelvis slowly with the elbow under the shoulder.
- 05Step Hip Hikes10 reps · about 11.7 min
Stand on a step and use the hanging-side glute to lower and lift that side of the pelvis.
- 06Supported Single-Leg Squat Reach10 reps · about 15 min
Use support for a shallow single-leg squat and reach toward the opposite knee or foot.
If TinyRep is installed, open and preview this plan directly in the app. You can also download the .trp file for manual import.
SAFETY
Choose comfort and control first
Use a wall, rail, or stable chair for balance. Keep the pelvis level and stop if the hip rolls or the knee loses control. The final single-leg squat is advanced; begin with a shallow supported reach.
TinyRep is not a medical device and does not diagnose, treat, or prescribe rehabilitation.