Gluteus Medius

The gluteus medius sits on the side of the hip and is the primary muscle that keeps the pelvis level when you stand on one leg. It abducts the hip (moves the thigh out to the side) and controls inward collapse of the thigh.

When it is weak the pelvis drops on the unsupported side during walking or single-leg stance (a Trendelenburg pattern), and the knee tends to fall inward — a setup linked to hip, knee, and IT-band complaints.

It responds to side-lying leg raises, banded lateral walks, and single-leg balance and step drills. See the pelvis and hip exercises and the hip-drop guide.