Yoga Glossary · Muscles
Gluteus medius
The side-hip muscle that keeps the pelvis level whenever you stand on one leg.
The gluteus medius (with the smaller gluteus minimus beneath it) sits on the outer hip, running from the pelvis to the top of the thigh bone. Its main job is hip abduction — moving the leg out to the side — and, more importantly in daily life, stabilizing the pelvis: every step you take, it stops the opposite side of the pelvis from dropping.
One-legged yoga poses are gluteus medius auditions. In Tree, Warrior III and Half Moon, the standing leg's medius is what keeps the pelvis level rather than sagging toward the lifted side. A pelvis that will not stay level is usually this muscle asking for strength work, which standing balances deliver in small, honest doses.
In practice
- In Tree Pose, if the pelvis tips toward the lifted leg, the standing side's glute med needs to switch on.
- It is the ankle strategy's partner: foot grips the mat, glute med centers the pelvis above it.
- Side-lying leg lifts and Half Moon both train it directly.
Poses that engage it
- Mountain Pose
- Stand at Attention
- Warrior I
- Warrior II
- Reverse Warrior
- Extended Side Angle
- Triangle Pose
- Crescent Lunge
- Runner's Lunge
- Tree Pose
- Eagle Pose
- Dancer's Pose
- Revolved Crescent Lunge
- Prayer Twist
- Supine Twist
- Side Plank
Poses that lengthen it
Related terms
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The Yoga Glossary is an educational study reference. Definitions are standard yoga and anatomy knowledge in plain language; nothing here is medical advice.