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122
Workout

Glutes at an Angle: Middle and Small

~11 min.
~132 kcal
⁉️ Comments

Most people who train focus on the gluteus maximus — and overlook its neighbors: the gluteus medius and gluteus minimus. These muscles are responsible for pelvic stability during walking and running, the rounded shape of the hip from the side, and reduced stress on the knees and lower back. Without them, even strong glutes will "drop" to the side with every step.

This circuit workout is built around movement in lateral planes and at various angles — this is the most effective way to engage the gluteus medius and minimus. FISIO suspension straps let you adjust the load by changing your body angle, provide an unstable surface for additional stabilizer activation, and offer a freedom of movement that machines simply cannot match.

  • Level: intermediate — suitable for those already familiar with basic suspension strap movements.
  • Format: circuit — all 15 exercises are performed in sequence, without extended rest periods between them.
  • Focus: abduction, lateral lunges, hip rotation — movements that isolate the gluteus medius and minimus.
  • Tip: pay attention to your pelvic position in every exercise — do not let it "drop" toward the side of the supporting leg.

This workout is suitable for both women and men who want to improve pelvic stability, address imbalances in the lower body, or add volume to the lateral glutes. Perform it 2–3 times per week in combination with foundational gluteus maximus exercises.

Warm up
Single leg hip hinge
1
Level: 1
S1
5
Single leg hip hinge
1
Level: 1
S2
5
Medium pull
1
Level: 1
12
Cossack squat in a bent-over position
1
Level: 2
10
Sumo squat
1
Level: 1
10
L extension
1
Level: 1
8
Y Stretch
1
Level: 1
8 sec.
Biceps stretch
1
Level: 1
8 sec.
Lower back stretch
1
Level: 1
10 sec.
Main exercises
Round 1
Squats with external rotation
7
Level: 2
R1
12
Reverse plank leg abduction
5
Level: 2
R1
12
Balanced Side Lunge
6
Level: 2
R1
12
Sumo squats
6
Level: 2
R1
15
Reverse plank leg abduction (alternating)
8
Level: 2
R1
10
Side lunge leg in the hinge
5
Level: 2
R1
12
Backward lunge
4
Level: 2
R1
12
Lunge
4
Level: 3
R1
12
Rotation with load
6
Level: 2
R1
10
Single leg hip hinge
1
Level: 2
R1
5
Golf
1
Level: 2
R1
6
Rotation 2
1
Level: 2
R1
8
Back extension
5
Level: 3
R1
10
Cossack squat in a bent-over position
1
Level: 2
R1
10
Hero pose
1
Level: 2
R1
5
Round 2
Squats with external rotation
7
Level: 2
R1
12
Reverse plank leg abduction
5
Level: 2
R1
12
Balanced Side Lunge
6
Level: 2
R1
12
Sumo squats
6
Level: 2
R1
15
Reverse plank leg abduction (alternating)
8
Level: 2
R1
10
Side lunge leg in the hinge
5
Level: 2
R1
12
Backward lunge
4
Level: 2
R1
12
Lunge
4
Level: 3
R1
12
Rotation with load
6
Level: 2
R1
10
Single leg hip hinge
1
Level: 2
R1
5
Golf
1
Level: 2
R1
6
Rotation 2
1
Level: 2
R1
8
Back extension
5
Level: 3
R1
10
Cossack squat in a bent-over position
1
Level: 2
R1
10
Hero pose
1
Level: 2
R1
5
Cool down
Massage
1
Level: 1
8
W extension
1
Level: 1
8
Massage
1
Level: 1
8
W extension
1
Level: 1
8
Side tilt
1
Level: 1
R1
6
Side tilt
1
Level: 1
R2
6
Side lunge stretch
1
Level: 1
R1
15 sec.
Side lunge stretch
1
Level: 1
R2
15 sec.
squat row 4 (middle gluteal)
1
Level: 1
R1
15 sec.
squat row 4 (middle gluteal)
1
Level: 1
R2
15 sec.
Lower leg extension
1
Level: 1
R1
14 sec.
Lower leg extension
1
Level: 1
R2
14 sec.

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