Isometric Glute Medius Exercise for Runners

This morning during an S&C session with some of our group up here in Norwich, I quickly recorded one of my favourite exercises used to re-educate and strengthen Glute Medius.

This ‘isometric hold’ exercise is quick, simple and equipment free 🙂

From outside looking in, it may look like the leg closest to the tree (wall, post, etc…) that you’re pushing with, but it should be the muscles surrounding the standing hip that feel like they’re doing the majority of the work! This is because Glute Med in particular is having to work over-time to stabilise the pelvis, providing a solid base to abduct the ‘pushing’ hip from.

As I prove in the video below, you can pretty much do this drill anywhere!

About The Author 

James has an academic background in Sport Rehabilitation and a special interest in Applied Biomechanics. He currently coaches a large number of Runners and Triathletes across all levels of ability and performance. He's grown a strong reputation for enabling athletes to improve their running performance and overcome running injuries through improving their Running Technique and developing Running Specific Strength.



  • Thanks for the exercise for the lower core. Been needing to add some more to my routine.

  • I can really feel these! Thanks!

  • Got a marathon in just under 4 weeks. Struggled to hit 18/20 miles in training due to tight pain running down back leg. Not big calf bit, bits to the sides above ankles. Shins then hurt. What exercises do you recommend? Should I just continue to do 10/12 mile runs now and not stress.

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