Purely Pilates Studio

Why is the Glute Med so important? 🍑

The gluteus medius is one of the unsung heroes of movement. It sits on the outside of your hip and plays a huge role in keeping your pelvis level when you’re standing, walking, climbing stairs, running, or balancing on one leg.

When it’s working well, it helps support the hip, knee and even the foot, making movement more efficient and reducing unnecessary strain elsewhere in the body. When it’s not doing its job its weakness can contribute to aches and pains in the hips, knees or lower back.

People often think of the clam as ‘the ‘glute med exercise… but there are so many more interesting (and functional!) ways to challenge it.

Here’s a few of my favourites:

✨ Standing leg press on the Chair – so much more than a leg press! It demands balance, standing hip stability and deep hip rotation while the supporting leg works hard to keep everything organised.

✨ Delightfully named ‘Leg Pull’ on the Reformer – this one requires loads of lateral hip stability on the supporting side. Remember, Pilates is a whole-body method, so the muscle getting the biggest benefit isn’t always the one that’s moving the most.

✨ Hip Hitch with a ball – a brilliant exercise to practise at home. It looks simple… until you try it! Great for improving pelvic control and glute med activation.

✨ Classic side leg lifts, progressing into the more advanced kneeling version – building strength while challenging trunk stability and control.

✨ Single-leg squats on a BOSU – slightly wobbly, definitely challenging! In fact, almost any single-leg balance exercise is fantastic for developing glute med strength and improving overall stability.

Strong glute med muscles aren’t just about stronger hips—they’re about moving well, feeling more stable and creating a solid foundation for everything from everyday walking to more demanding exercise.

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✨ Meet David ✨

David suffered a brain haemorrhage in 2024. Having practised Pilates before, he knew it would be an important part of his recovery once he was ready to begin moving again.

A brain haemorrhage can affect balance, coordination and muscle control, making it more difficult to stand, walk and carry out everyday movements. Many people feel unsteady on their feet, which can reduce confidence and increase the risk of falls.

Since starting 1:1 sessions at Purely with Elda, David has worked consistently to rebuild his strength, balance and coordination.

His family and friends have noticed the difference too. He’s walking in a straighter line, moving with more confidence, and feeling steadier in everyday life.

One exercise that’s been a real challenge is the Side Splits on the Reformer. It demands balance, control and stability—and when we first introduced it, it certainly wasn’t easy!

Now? David can do it. 💪

Moments like these are what rehabilitation is all about. Progress doesn’t always happen overnight, but with patience, consistency and the right guidance, those small improvements add up to life-changing results.

We’re so proud of how far you’ve come, David. 👏

✨ Every recovery journey is unique, but movement can be a powerful part of rebuilding confidence, independence and quality of life.

📩 If you’re recovering from an injury and would like to find out how could support your rehabilitation, get in touch to book a 1:1 assessment. We will start to work with clients once they have been approved to do that by their physiotherapist or health practitioner.

I fancied a bit of a power focus yesterday, so here’s the Step Up Series on the Pilates Chair.

I start off a little wobbly (keeping it real! 😅), but it gets better. Wait until midway through the Back Step Down and you’ll see I’m really having to work!

One of the reasons I love the Chair—and this sequence in particular—is that it challenges you in a vertical position.

Most of our lives are spent standing, walking, climbing stairs, reaching, carrying and balancing. Yet so much of our exercise happens lying on our backs or sitting down.

Training in standing helps develop the strength, balance, control and power we need for everyday life. It teaches the body to coordinate from the feet all the way up through the hips, centre and spine, making movement more efficient and resilient.

The Chair has a way of exposing every little wobble, but that’s exactly why it’s such a brilliant piece of equipment. It demands focus, precision and control while building functional strength that transfers directly into daily life.

And yes... your legs definitely know they’ve been working afterwards! 🔥

Ready to experience the Pilates Chair for yourself?

📩 Get in touch to book your 1:1 or introductory session at Purely and discover how training smarter—not just harder—can help you move with greater strength, confidence and ease.