If you want to isolate and strengthen your gluteus minimus, you’ve come to the right place!
This blog post will discuss the 9 best gluteus minimus exercises to isolate and strengthen. These exercises will help improve your strength, stability, and overall fitness. So what are you waiting for?
Let’s get started!
What is the best gluteus minimus exercise?
The best gluteus minimus exercise is the curtsy lunge. This exercise (see below for full details) isolates the gluteus minimus muscle in weight-bearing training while requiring core stability and glute maximus activation.
More on this later, but first, let’s look at the gluteal anatomy, its function, how it becomes weak, and why it needs to be trained.
What is the anatomy of the gluteal muscles?
The gluteal muscles is a group of three muscles: the gluteus maximus, the gluteus medius, and the gluteus minimus. The muscles work together to move and stabilize the hip, sacroiliac joint, and lower limb. Each muscle is essential individually.
Gluteus maximus
The gluteus maximus is the largest muscle in the body and is responsible for hip extension. It originates on the posterior aspect of the pelvis and inserts into the iliotibial tract (ITT) and gluteal tuberosity of the femur.
The muscle contracts to extend the hip, essential in walking, running, and climbing stairs.
Gluteus medius
The gluteus medius is a muscle that originates on the lateral aspect of the pelvis and inserts into the greater trochanter of the femur.
The muscle stabilizes the hip joint, abducts (moves away from the midline), and medially rotates the thigh. It is essential in walking and running, as it helps stabilize the hip when the leg is lifted off the ground.
Gluteus minimus
The gluteus minimus is the smallest of the three muscles and is located deep in the gluteus medius. It also originates in the lateral aspect of the pelvis and inserts into the greater trochanter of the femur.
The muscle stabilizes the hip joint and abducts, and the medial rotates the thigh. It is crucial in walking and running, as it helps stabilize the pelvis when the leg is lifted off the ground.
What is the function of gluteus minimus?
The gluteus minimus muscle is responsible for stabilizing the hip joint and abducting and medial rotating the thigh. It is essential in walking and running, as it helps stabilize the pelvis when the leg is lifted off the ground.
Its most important mechanism is as a hip stabilizer. Hip stabilizers keep the hip strong and stabilize the femur and knee. Knee dysfunction can often be traced to weakness in the hip stabilizers, specifically the gluteus minimus.
How do you find the gluteus minimus muscle?
To find the gluteus minimus muscle, palpate (touch) the lateral aspect of the pelvis just below the iliac crest (the upper hip bone). The muscle is located deep in the gluteus medius muscle.
What symptoms indicate gluteus medius weakness?
Several symptoms indicate gluteus medius weakness, including:
Gluteus minimus tendinopathy
Gluteus minimus tendinopathy is characterized by pain and tenderness in the gluteus minimus tendon. The tendon is the tissue that attaches muscle to bone.
The symptoms of gluteus minimus tendinopathy include pain and tenderness in the hip’s front, side, or back. In addition, the pain may radiate down the leg.
The condition is often caused by overuse or repetitive motions, such as running or stair climbing. However, it can also be caused by a sudden injury, such as a fall.
Treatment for gluteus minimus tendinopathy includes rest, ice, and physical therapy. Surgery is rarely needed.
Piriformis syndrome
Piriformis syndrome is characterized by pain in the buttocks and can be associated with weakness in the other hip rotators, such as gluteus minimus and medius.
The pain is caused by the piriformis muscle, a small muscle that runs from the pelvis to the thighbone. The muscle helps rotate the hip and leg outward.
The symptoms of piriformis syndrome include pain in the buttocks that gets worse when sitting or lying down. In addition, the pain may radiate down the leg.
The condition is often caused by overuse or repetitive motions, such as running or stair climbing. However, it can also be caused by a sudden injury, such as a fall.
Sacroiliac joint dysfunction
Sacroiliac joint dysfunction is characterized by pain in the lower back and can be associated with weakness in the gluteus minimus muscle.
The sacroiliac joint is between the sacrum (the triangular bone at the base of the spine) and the iliac bones (bones in the pelvis). The sacroiliac joint is a weight-bearing joint and helps to absorb shock.
The symptoms of sacroiliac joint dysfunction include pain in the lower back that gets worse with activity. In addition, the pain may radiate down the leg.
The condition is often caused by overuse, repetitive motions, or a sudden injury, such as a fall. Treatment for sacroiliac joint dysfunction includes rest, ice, and physical therapy, including strengthening the hip abductor muscles.
Trochanteric bursitis
Trochanteric bursitis is characterized by hip pain and inflammation in the bursa (a small sac of fluid) over the greater trochanter (the bony prominence on the side of the hip).
The symptoms of trochanteric bursitis include pain outside the hip that gets worse with activity. In addition, the pain may radiate down the leg.
The condition is often caused by overuse or repetitive motions, such as running or stair climbing. However, it can also be caused by a sudden injury, such as a fall. Treatment for trochanteric bursitis includes rest, ice, and physical therapy, including strengthening the hip abductor muscles.
Hip osteoarthritis
Hip osteoarthritis is characterized by the breakdown of the cartilage in the hip joint. The symptoms of hip osteoarthritis include chronic hip pain and stiffness in the hip that gets worse with activity. In addition, the pain may radiate down the leg.
The condition is a chronic condition that leads to decreased hip mobility and weakness in the hip muscles.
Management of hip osteoarthritis includes strengthening the muscles around the hip. Surgery may be needed in severe cases.
Patellofemoral syndrome
Patellofemoral syndrome is characterized by pain in the front of the knee and can be associated with weakness in the gluteus minimus muscle.
The patella (kneecap) rests on the femur (thigh bone) and slides up and down as the knee bends. The patellofemoral syndrome is caused by the patella not tracking correctly on the femur.
The symptoms of the patellofemoral syndrome include pain in the front of the knee that gets worse with activity.
The condition is often caused by overuse or repetitive motions.
Management of patellofemoral syndrome includes strengthening the hip abductor muscles.
Iliotibial band syndrome
Iliotibial band syndrome is a condition characterized by pain outside the knee and can be associated with weakness in the gluteus minimus muscle.
The iliotibial band is a thick band of tissue that runs from the hip to the knee. The syndrome is caused by the iliotibial band rubbing against the femur (thigh bone).
The symptoms of iliotibial band syndrome include pain outside the knee that gets worse with activity. In addition, the pain may radiate down the leg.
The condition is often caused by overuse or repetitive motions, such as running or stair climbing. However, it can also be caused by a sudden injury, such as a fall.
Treatment for iliotibial band syndrome includes rest, ice, physical therapy, stretching, and strengthening muscles around the hip.
Low back pain
Various things can cause low back pain, but one possible cause is weakness in the hip abductor muscles and other hip stabilizers.
The hip abductor muscles are responsible for keeping the leg from collapsing inward when walking or standing. However, if these muscles are weak, they can allow the portion to collapse inward, putting strain on the low back and leading to pain.
Treatment for low back pain caused by weakness in the hip abductor muscles includes strengthening exercises for the hip abductor muscles.
If you are experiencing any of these symptoms, you must see a doctor or physical therapist to rule out any other potential causes.
What are the benefits of gluteus minimus exercises?
Strengthening the gluteus minimus muscle will add aesthetics to the hip and stability to the hip and low back. In addition, the gluteus minimus will help support the knee and low back. Finally, training the gluteus minimus in conjunction with the core, gluteus maximus, and medius will add even more strength and support to the hip.
There are several benefits of gluteus minimus exercises, including:
- Improved strength in the hip joint
- Improved stability in the hip joint
- Improved overall fitness
- Reduced pain in the hip or buttocks
- Reduced knee pain
- Reduced back pain
These benefits can help improve your quality of life and make everyday activities easier.
Causes of Weak Gluteus Minimus
There are several causes of weak gluteus minimus muscle, including:
Lack of physical activity
If you don’t use it, you lose it. The gluteus minimus is a muscle that must be trained to stay strong. If you are sedentary, your gluteus minimus will become weak.
Inactivity
Like lack of physical activity, inactivity can lead to weak gluteus minimus muscle. Therefore, you will become more vulnerable if you are inactive and do not regularly use your muscles.
Poor posture
Poor posture can put stress on the muscles and joints, which can lead to weakness.
Muscle imbalances
If you have muscle imbalances, it can lead to weakness in the gluteus minimus. Muscle imbalances can be caused by overuse of specific muscles or underusing of others.
Injuries
Injuries can cause the muscles to become weak. If you have had an injury to the area, it is essential to rest and allow the muscles to heal properly.
These are just some of the potential causes of weak gluteus minimus muscle. If you are concerned about your muscle strength, you must see a doctor or physical therapist for an evaluation.
They can determine the cause of your weakness and create a treatment plan to help you improve your strength.
Nine best Gluteus Minimus Exercises to Isolate and Strengthen
Our nine best gluteus minimus exercises will focus on the gluteus minimus muscles and the other gluteal muscles. A hip abduction machine is also an excellent option for isolating the hip abductors if you are at the gym.
How to use this program for strengthening gluteus minimus muscles
This program is not designed to replace a thorough evaluation with a physical therapist, evidence-based chiropractor, or other medical professionals. Instead, these exercises can be used as a starting point for beginners or as a warm-up program on a heavier leg day.
Side plank for gluteus minimus
- Begin in a side plank position with your legs straight
- Prop your entire body up on your elbow and raise your hips so that your body is in a straight line from head to toe
- Hold this position for 30 seconds and then lower back down to the starting position
- Repeat on the other side
- Focus on keeping the core engaged and using your gluteus minimus to “lift” your hips off the floor
- Maintain pelvic alignment and a neutral spine, keep your upper body relaxed, and softly engage your mid-back muscles to keep the pressure off the neck and shoulders
- This side-lying hip abduction exercise will engage the core, gluteus minimus, and other hip abductor muscles
Banded clam shell (hip abduction exercises)
- Lay in a side plank position with knees bent, and your upper body relaxed
- Attach a resistance band around your ankles or knees and lie on your side with your legs straight.
- Keeping a neutral spine, slowly lift your top leg towards the ceiling
- Isolate the movement by contracting your gluteus minimus muscle through hip abduction
- Maintain pelvic alignment
- Return to the starting position and repeat for 15-20 repetitions.
- This side-lying hip abduction exercise will effectively isolate the gluteus minimus muscle.
Curtsy lunge for gluteus minimus
- Start in a standing position with your feet hip-width apart
- Step your left leg behind you and to the right, crossing it behind your right leg
- Bend both knees to lower into a lunge, keeping your weight on your right heel and touch your left foot as you press back up to a standing position
- Return to an upright position
- Alternating sides will challenge balance a little more than repeating the movement on one side
- Maintain core stability and focus on keeping good pelvic alignment throughout the movement
Side lunge for gluteus minimus
- Start with your feet together and step out to the right, leading with your heel.
- Bend your right knee and lower into a lunge while keeping your left leg straight.
- Ensure your right knee doesn’t go past your right ankle, and keep your shoulders stacked over your hips.
- Push off your right foot to return to the starting position.
- Repeat on the other side.
- Be sure to hinge through the hip and maintain a neutral spine
- Keep core engaged in improving balance
Speed skaters for gluteus minimus
- Start in a standing position with your feet hip-width apart.
- Jump to the right, landing on your right foot and bringing your left leg behind you.
- As you land, bend your knees and push off with your right foot to jump to the left.
- Land on your left foot and bring your right leg behind you.
- Repeat this movement, alternating sides.
- Keep your core engaged and focus on maintaining balance throughout the movement.
- Adding a ballistic movement will challenge both the gluteus minimus, gluteus medius, and core stability simultaneously
- This exercise can be done slowly or with speed but do not sacrifice form for speed
Side-lying leg lifts with a resistance band.
- Lie on your side with a resistance band around your ankles or knees
- Keeping a neutral spine, slowly lift your top leg towards the ceiling, using your gluteus minimus to “lift” your hips off the floor
- Focus on maintaining a level pelvis and avoiding hip rotation
- Do 15-20 repetitions before switching sides
Sumo deadlift for gluteus minimus
- Start with your feet in a wider than shoulder-width sumo stance and your toes pointed out.
- Wrap the resistance band around your feet
- Hinge at the hips to send your butt back and grab the resistance band with your hands just outside your shins.
- Maintain a neutral spine
- Keeping your core tight, exhale and drive through your heels to stand up tall, bringing the resistance band up along your shins
- Squeeze your glutes and pull your hips forward to lockout in a standing position.
- Slowly and in a controlled manner, lower the resistance band to the ground by hinging at the hips and control the descent by keeping tension in your hamstrings
- Repeat 10-15 reps for three sets
- Keep your core engaged and maintain an athletic stance throughout the movement. This exercise will challenge both the gluteus minimus and medius.
Band walks for gluteus minimus
- Start with a resistance band around your ankles or knees and your feet shoulder-width apart.
- Keeping your core engaged, lift your left leg to the side, leading with your heel.
- Step to the left, keeping tension on the band.
- Repeat this movement for 15-20 repetitions before switching sides.
- Focus on maintaining good form and keeping your hips level throughout the movement.
- This exercise will challenge the gluteus medius and minimus.
Box step-ups with leg lift
- Start with your left foot on a box or step and your right foot on the ground.
- Step up onto the box, leading with your left heel and keeping your right leg straight.
- As you step up, lift your right leg off the ground and extend your right knee behind you
- Pause at the top of the movement, then lower your right leg back to the ground.
- Step back down off the box, leading with your right foot.
- Step up onto the box with your right foot and extend your left knee behind you
- Repeat this movement for 15-20 repetitions before switching sides.
- Focus on maintaining good form and keeping your core engaged throughout the movement. This exercise will challenge the gluteus minimus, medius, and hip abductors.
Frequently Asked Questions
What exercises work your gluteus minimus?
Exercises that work the gluteus minimus muscle challenge the hip stability and are abduction exercises. Weight-bearing activities such as the curtsy lunge (our favorite) and speed skaters will work the gluteus minimus while challenging core stability.
The hip thrust, single-leg squat, and Bulgarian split squat are more advanced exercises to work the glute minimus.
Side-lying or supine exercises such as the single-leg glute bridge and the side plank will also work the glute minimus.
How do you work out gluteus medius and minimus?
Many exercises that work the gluteus minimus also work the gluteus medius. Exercises such as the glute bridge with a theraband are a great exercise to work both the gluteus minimus and gluteus medius. In general, most hip stabilizing exercises will target both muscle groups.
What are the symptoms of a gluteus minimus strain?
A gluteus minimus strain can cause pain in the lower back, buttocks, hip, or groin. The pain may be worse when sitting or standing for long periods. There may also be swelling and tenderness in the area.
A person with a gluteus minimus strain may have difficulty walking or moving their leg. They may also have weakness in the affected leg. If you think you have a gluteus minimus strain, see a doctor for an evaluation.
How do you release the gluteus minimus?
There are a few ways to release the gluteus minimus muscle. One way is to massage the muscle with a foam roller or lacrosse ball. Another way is to stretch the muscle.
To stretch the gluteus minimus, lie on your back with your knees bent and feet flat on the ground. Place the outside of your right foot on your left knee and slowly raise your left leg until you feel a stretch in your buttocks.
Hold the stretch for 30 seconds, and then repeat on the other side.
What causes gluteus minimus tightness?
A few things can cause the gluteus minimus muscle to become tight. One reason is not stretching the muscle enough. Another reason could be muscle overuse, such as running or other high-impact activities.
How do I relax my gluteus minimus?
There are a few ways to relax the gluteus minimus muscle. One way is to massage the muscle with a foam roller or lacrosse ball. Another way is to stretch the muscle.
Myofascial release and dry needling performed by a physical therapist, evidence-based chiropractor, or massage therapist can also help relax the gluteus minimus.
Natural pain relief options also provide temporary relief from soreness in the muscle.
Conclusion
Gluteus minimus exercises are essential in your routine to achieve solid and toned glutes. The nine activities listed here will help you isolate and strengthen this muscle for better results. So give them a try, and let us know how you do!
