Gluteus minimus exercises are crucial for stabilization, sports performance, and injury prevention. However, as one of the smallest gluteal muscles, the gluteus minimus often gets overlooked in major leg training. However, this glute muscle plays a critical role in stabilization, sports performance, and injury prevention making it super important for overall strength and mobility.
To maximize strength and mobility, use these gluteus minimus exercises in your fitness routine.
Though many people are starting to place an emphasis on glute training (which is awesome!), there’s more to it than mastering the glute bridge (though that’s a wicked exercise for sure).
Most people focus only on the gluteus maximus exercises and forget to target all three gluteal muscles.
As a Certified Strength Coach, if you want a shapely backside and increased strength, you need to learn how to hit all of your glute muscles in multiple planes.
What Is The Gluteus Minimus And Where Is It Located
The gluteus minimus is the smallest of the glute muscles and is located beneath the gluteus medius. Its main job is to act as a stabilizer and perform hip abduction exercises.
Thus, any exercises that take the leg or knee away from the body sideways or exercises performed on one leg (unilateral exercises) will target the gluteus minimus.
It is important to know though, that all three of the glutes work together to perform the movement. So, while you can target one over the other, it doesn’t mean that the other glutes aren’t “firing”.
Best Gluteus Minimus Exercises
Though basic glute bridges, banded squats, and deadlifts will all engage the gluteus minimus (and the gluteus Maximus of course). The list below is more directed to the specific muscle.
- Side-lying hip raise
- Extended range side lying hip abduction
- Lateral lunges
- Curtsy lunges
- Step ups
- Sumo walks
- Seated band abductions
- Quadruped hip abductions
- Single-leg elevated bridge
- Deficit lunge
- Glute march
- Fire hydrant
- Standing bent knee abduction
- Single-leg hip thrust
- Side plank dips
Benefits Of Training Gluteus Minimus Exercises
If you really want to unlock your strength potential, these are just a few of the things the gluteus minimus can do.
Reduce Back Pain
The gluteus minimus helps as a pelvic stabilizer to keep everything aligned. Having a weak gluteus minimus on one side can cause you to hip dip which over time, will cause back pain and injuries in general.
This also plays a role in having a strong and supported pelvic floor which is why hip exercises for pregnancy are so crucial.
Improve Sport Performance
Without strong hips, you are on the path to injury when you run, jump, or rebound.
Strong glute muscles help stabilize and absorb impact, making you stronger in all the fun things you love to do.
This is especially true for knee pain. Learn more about exercises to ease knee pain.
Carry Kids Easier
As a supporting muscle, the gluteus minimus gets looked over. However, it's the secret sauce to helping you feel stronger while carrying kids for long periods of time.
Not only does it help support the weight but it also helps keep your posture better intact which means less back pain, and injuries.
Learn more about the benefits of glute training and use this upper glute workout to work the top portions of the glutes.
The Best Gluteus Minimus Exercises
Use the exercises below to strengthen your gluteus minimus.
Know that going through the motions won’t help, you need to learn how to engage your glutes not just rush through repetitions. Form matter so slow down.
Grab 4-5 of the exercises and make them into a mini glute workout. Or, scatter a few of the exercises into your current training program. This is what I do in the SMASH Fit For Life workout programs so that every single month we’re hitting glutes consistently and getting stronger.
Equipment: these exercises can all be done as bodyweight glute exercises. However, to progress the exercise, use a mini loop for more resistance.
Fabric loops: these loops normally have a bit more resistance to them and are great if you’re already familiar with glute training
Latex Loops: these are ideal for beginners and come in a variety of tensions. The reason they’re good for beginners is that they’re a bit lighter which allows the user to still get a full range of motion during the exercise which is important. Check out these mini band exercises and everything you can do with them.
Target those crucial muscles like your glutes with a mini band that can easily be taken anywhere you go!
1. Side Lying Hip Raise
This glute exercise targets both the core and your glute muscles forcing them to work together to get stronger.
How to perform it:
- Lay on your right side with your knees bent and feet together. Hips and shoulders in one line and the right arm under the right shoulder.
- As you raise up into side plank position and lift the hips off the ground, raise the top leg up using the left glute. Keep the knee bent and flex the left foot. Pause and return to the starting position.
Perform for 10-15 repetitions.
2. Extended Range Abduction
Taking abductions to a whole new level by adding a bigger range of motion to double up on strength.
How to perform it:
- Laying on your right side on a bench (or table etc), bend your bottom leg so it’s out of the way. Keep the left leg straight and let it dangle off the bench while having your thighs together.
- Lift the left leg from the “deficit” position against the band. Pause at the top and return itto the start potion.
Perform for 20 repetitions per side.
3. Lateral Lunges
These lunges target the glute in every rep and can be done with a variety of weights and ways as you progress.
How to perform it:
- Stand upright.
- Step out to the side with your left foot.
- Push the hips backward and sink them down while keeping the heel on the floor.
- Pause briefly.
- Push up through the foot to extend the hip and bring the foot back into the starting position.
- Perform all the repetitions on one leg before moving on to the next.
Perform 8-10 repetitions per leg.
4. Quadruped Band Hip Abductions
Anything in the quadruped position forces your core and glutes to work together to stabilize during movement. This exercise magnifies that as the glutes have to work to do the movement as well.
How to perform it:
- For this exercise, you’ll need to anchor a strength band. This can be done on a beam, a deck post, or with a dumbbell placed behind a door.
- Come into table top position and hook the strength band onto the left foot which is furthest from the anchor point.
- Engage the core for a stable back and keep the left leg straight, move the foot away from the body at hip height.
- Pause briefly and return the it to the center position.
Aim for 15 reps per leg.
5. Curtsy Lunge
Lunges already target the glutes as a whole but curtsy lunges take that stress even further and focus more on the gluteus minimus.
How to perform it:
- Stand upright in a comfortable position. Step the left foot back and across the line of the right leg. Lower the knee toward the floor while hinging slightly at the hips. Keep the foot of the right leg fully on the floor.
- Push through the right foot and return the left foot back to a standing position.
Perform for 8-12 repetitions per leg.
6. Single Elevated Leg Bridge
Single leg training means that one side can't take over for the other. This bridge variation is a great way to reduce injury risk.
How to perform it:
- Lay on the ground with your heels elevated on a couch, stairs or bench.
- Raise your right foot into the air.
- Push through the left foot and lift the hips high without excessively arching the low back.
- Pause and return the hips toward the floor.
- Perform all the repetitions on one leg before moving onto the next.
Aim for 10-15 repetitions per leg.
7. Glute March
Stability and strength in this glute exercise. The addition of a band provides tension.
How to perform it:
- Laying on the ground on your back, bring the heels close to the bum. Raise the hips into a glute bridge position. Keeping the glutes squeezed and the hips squared, begin walking each foot out away from the bum.
- Walk the feet out until you can no longer support the low back or the hips and then walk them back into the bum again.
Perform these for 30-45 seconds.
8. Fire Hydrant
Another one in the quadruped position, with fire hydrants the glute must active work to raise the leg through a large range.
How to perform it:
- In a tabletop position, place the band below the knees.
- Maintain core engagement and try not to twist the hips as you cock your leg (keeping the knee bent at ninety degrees) out to the side against the band.
- Pause and return the knee to the starting position. Perform all reps on one side before moving to the next.
Aim for 30 seconds per leg.
9. Deficit Lunge
Increasing the range of motion in a lunge and the ability required to perform it means more stress on the smaller glutes.
How to perform it:
- Using a bottom step or yoga blocks, stand upright, chest lifted, on the step.
- Step the left foot back onto the floor and begin bringing the knee down towards the floor as you hinge the upper body forward slightly.
- Pause at the bottom and then reverse the movement and pull up your body with the right leg (don't push off the left foot!), extending the hips back into a standing position.
Perform 8-12 repetitions per leg.
10. Single leg hip thrust
A great one to train unilaterally to get stronger. Learn more about unilateral exercises and how they reduce injury risk.
How to perform it:
- Set up in hip thrust position with your back on the bench (running roughly along your bra strap) and the left knee bent and over the heel. The right leg will be raised.
- Dip your hips towards the floor making sure that the left knee stays facing forward and not caving. Squeeze the glutes and lift the hips towards the ceiling while squeezing the glute.
- Your back will extend flat on the bench. Lockout the glute briefly, release the tension, and return to the starting position.
- Perform all repetitions on the left leg before moving on to the right leg.
Perform 8-12 repetitions.
11. Sumo Walks
My favorite exercise for a glute finisher because they require stability in one glute and strength in the other. I use them in workouts like this glute HIIT workout and they burn so perfectly.
How to perform it:
- Standing upright you can place the band around the top of the knees, below the knees or over the shoelaces for different tensions.
- Hinge forward slightly keeping your weight pushed backward and a flat back. Stand on one foot as you move the other foot sideways using your glutes to push against the band.
- Step down and continue this process one way before completing the same motion on the other side.
Aim for 30-45 seconds.
12. Side Plank Hip Dip
Similar to the hip raise but this time with a longer level for more challenge.
How to perform it:
- Set up in side plank position with your elbow under your shoulder and feet stacked.
- Raise the hips off the floor.
- Once at the top, dip the bottom hip toward the floor (without shrugging).
- Use your glutes and obliques to lift the hip back to the starting position.
Repeat for 10 repetitions on one side before moving to the next.
13. Standing Bent Knee Abduction
This can be done a variety of ways (leg straight, dumbbell on the hip etc) but it's always a going to help your glutes.
How to perform it:
- Stand upright with a mini loop wrapped above the knees.
- Bend the right knee shifting the weight to the left leg.
- Against the band, use the gluteus minimus to take the right knee out to the side. Pause.
- Return the knee back to the center position.
Repeat for 20 repetitions on one side before moving on to the next.
14. Step Ups
Make sure to focus on controlling the lowering part of the exercise as much as stepping up, that's where you really hit the gluteus minimus.
How to perform it:
- Find a bench, stairs, or a very secured chair. Place the left foot on the bench. The right foot should be very close to the bench.
- Do not push off the right foot but instead pull your body up with the left foot and unbend the knee.
- Bring the right foot onto the bench. Stand tall.
- Reverse the movement by bending the left knee, leaning forward slightly and slowly lowering the right leg to the floor.
Perform 8-10 repetitions per leg.
15. Seated Band Abductions
Another one perfect for a glute finisher these abductions can be done double banded for more tension.
How to perform it:
- Place the band right below the knees and sit up tall on the couch (or chair or bench) with feet on the floor. Take the feet slightly wider than hip-width and let the knees cave in slightly.
- Keeping the feet on the floor, squeeze the glutes and drive the knees out against the band. Pause and release the movement.
Perform for 30 seconds.
Stronger glutes = less back pain, better posture, more power.
This no-gym workout plan builds serious strength in just minutes a day.
Other Glute Resources You’ll Need
- Best gluteus Maximus exercises
- Glute isolation exercises
- Best at home glute exercises
- Workout finishers for strong glutes
- How glutes help alleviate back pain
- Glutes exercises to help in pregnancy and postpartum
- The best glute activation exercises
- Glute training 101: everything you need to know
- The best fitness equipment for small spaces
- Progressive Glute Workouts
- The best dumbbell exercises for your booty
Frequently Asked Questions
When your gluteus minimus is weak, you’ll experience poor stability, especially through the pelvis. This could look like an uneven walking gait or it could manifest a pain in the hips, knees, or pelvic area. Regardless, it creates an injury risk.
The glutes respond well to volume and can be trained multiple times per week. Either add in a mini glute circuit 2-3 times per week or use the gluteus minimus exercises and work them into your current training program.
To build the upper glutes you want a combination of basic hip extension movements like bridges, back extensions, and lunges paired with smaller, isolated gluteus minimus exercises like fire hydrants.
JM says
Thanks for sharing these specific exercises. Started with glute marches and excited to progress through the list.
fitasamamabear says
Yay! Go crush it!
Brigitte says
Always looking for new exercises and this list is great! Such an important party of the body to work out. Used it this morning and felt so good after. Thanks for the great article!
fitasamamabear says
Happy to help!
Anna says
This is very effective! I have been suffering from back pain for a while and I was looking for some exercises to relieve it. I felt a difference in my back pain after doing them. Will continue to do these exercises regularly!
fitasamamabear says
So happy that the exercises helped to their thing!