Simple Glute Medius Exercise for Runners

I’ve been asked to elaborate on one of the Glute Medius exercises I showed in a video a few weeks ago!

The ‘hip hitch’ exercise is remarkably effective and simple when done well. However, it also has a couple of subtleties that need to be appreciated to get the most from the exercise and avoid using the wrong muscles.

As ever, technique is everything 😀

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

Let me know how you get on in the comments below…

Last updated on January 10th, 2019.


  1. A very helpful video, James, as always.
    Just a small question: how much strength training a week should we do? 2 x 20 minutes, 5 x 10 minutes or….more?
    Many thanks!

    1. Hi Eva,

      Thanks for taking the time to comment. The answer to your question will vary from athlete to athlete, and at different points in an athlete’s year. If we’re talking ‘in season’ I’m an advocate of little and often… so perhaps 15-20mins 3-5 times weekly. Out of the competitive season, I’d suggest more structured 45-60min sessions in the gym incorporating more heavy strength work.

      I hope this helps.


  2. James I have torn the Illiacus muscle in the hip, have laid of for 9 weeks now but will need to do some type of rehab for that. I first want to rectify before I start with your running training program which I could not use yet due to injuries. Please assist.

  3. Hi James, love the stuff. Have you any experience and views on neural glides? I have had glute issues on and off for a while; have done many glute strengthening exercises and there has been significant improvement but still sometimes plays up. Driving a car can get fairly uncomfortable on one side during a long journey. The comment was made recenetly by a physio I heard speaking that it could well be a nerve issue not muscular, and to try looking up sciatic neural glide. Wondered if you had any experience re this.

  4. Hi James,Thanks for all the videos I have found them very helpful to strengthen muscles after niggling injuries.I have been suffering with my achillies , not during or straight after a run but it wakes me overnight with a dull ache which goes away when I walk about for a while Any thoughts would be appreciated

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