Lunges are often used to strengthen the major muscles of the lower body. A lunge strengthens the front and back of your thighs and your gluteus maximus. Another muscle -- one that is sometimes overlooked for its contribution in the lunge -- is the gluteus medius. Although smaller than the maximus, the medius provides pelvis stability during a lunge.
Gluteus Medius
The gluteus medius is a small muscle located on both sides of your hips. The muscle attaches the tops of your hips to the tops of your upper leg bones. The main function of the medius is to provide pelvic stability, especially during forward and sideways movements. Your gluteus medius also promotes healthy posture by keeping your hips in alignment side to side.
Forward Lunge
The forward lunge requires the gluteus medius for movement and stability. Stand tall with your feet directly underneath your hips. Face your toes toward your feet and align your feet parallel with each other. Step your right foot approximately 3 feet forward. Set your right foot on the floor. Bend both knees, not beyond a 90-degree angle, but aim to lower until your right thigh is parallel with the floor. Push off the floor with your right leg and resume a standing position. Repeat the lunge with your left leg. Hold onto a dumbbell in each hand for added gluteus medius challenge.
Side Lunge
Change the direction of your lunge from forward to sideways to engage the gluteus medius from a different angle. Stand tall with your feet underneath your hips. Step your right foot approximately 2 or 3 feet to the right. Set your right foot on the floor with your toes facing forward. Bend your right knee and shift your weight over your right leg. Keep your left leg straight. Push off the floor with your right foot and return to the start position. Complete a side lunge on your left leg. Hold a dumbbell in each hand as your strength improves.
Plyometric Lunge
Once you have strength and confidence during the forward and side lunge, advance to a jumping lunge. Plyometric exercises improve the speed and power in your gluteus medius. Begin in a lunge position with your right foot 3 feet in front of your left foot. Bend both knees and swing your arms behind your back. Swing your arms forward as you jump. In the air, switch the position of your feet so your left foot is in front. Land in a lunge with your left foot forward. Bend both knees and repeat the plyometric lunge.
