Maximize your strength and reduce low back pain with this glute activation exercise! This one exercise helps you improve hip stability, knee stability, and have a perkier peach. It targets both the smaller glute muscles as well as your obliques for a big band for your buck movement.
As a Certified Strength and Conditioning Specialist, glute training is something I implement in all my workout programs. The Gluteus minimus especially is crucial for stabilization, sports performance, and injury prevention.
By adding this one glute exercise into your training program or warm up, you’ll help support both your knees and pelvis (and in turn your low back too!). This is ideal for everyone from busy moms to runners who find they have aches and pains after their runs-glute stretching helps ease these aches too.
To perform it, you’ll need a mini band which is the best tool to use when glute training. In addition to this exercise, check out more exercises to strengthen the knees for running.
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”.
The Exercise: Side Lying Hip Raise
This glute exercise targets both the core and your glute muscles forcing them to work together to get stronger. Before you get started, make sure you understand how to engage your glutes.
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.
Hack: Where you place the band matters! Placing it above the knees is the easiest version. To make it harder try the mini band below the knees.
Other Fitness Tips To Help You Get Stronger
- The best home workout plan for busy lifestyles
- The best glute activation exercises
- Gluteus minimus exercises
- Progressive Glute Workouts
- The best dumbbell exercises for your booty
- Best gluteus Maximus exercises
- Glute isolation exercises
- Best at home glute exercises
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
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