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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.
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.
1. Lay on your right side with your knees bent and feet together. 2. As you raise up into side plank position and lift the hips off the ground, raise the top leg up using the left glute.
Side Lying Hip Raise
1. Laying on your right side on a bench bend your bottom leg so it’s out of the way. Keep the left leg straight. 2. Lift the left leg from the “deficit” position against the band. Pause at the top and return into the start potion.
1. 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. 2. Push through the right foot and return the left foot back to a standing position.
Quick Gluteus Minimus Workout
Quadruped Hip Abductions x15/leg Curtsy Lunge x10.leg Banded fire hydrant x10/leg Sumo walks x30s
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