Isometric Glute Medius Exercise for Runners

Try this Standing Glute Medius Exercise Before Your Next Run…

This morning during an Oregon Circuits session with a group of my runners here in Norwich, I quickly recorded one of my favourite exercises used to activate and strengthen glute medius.

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

Watch carefully, as it may look like the leg closest to the tree (wall, post, etc…) that I’m 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 medius, in particular, is having to work over-time to stabilise the pelvis, providing a solid base from which to abduct the ‘pushing’ hip.

If you know you have a tendency to drop your hips from side to side as you run (like this), then this standing glute medius exercise is a great drill for you to work on!

As I demonstrate in the video above, you can pretty much perform this anywhere.

Click the link below for a collection of glute activation exercises to help you run stronger…

Glute Activation & Hip Mobility Routine >>
Free Download [PDF]

Last updated on March 2nd, 2021.


  1. 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.