Glute minimus exercises are great for strengthening the glutes for better stability and a firmer backside. These 6 gluteus minimus exercises are perfect for anyone from beginner to experienced – and you can do them all at home with little to no equipment!
What is Gluteus minimus?
Your buttocks are made up of three muscles, the gluteus maximus, medius and minimus. The smallest of these three muscles is the gluteus minimus. It runs from your hip bone to your upper thigh bone, and you have two of them one on each side.
Benefits of Glute minimus exercises
The gluteus minimus helps you rotate and move your thighs to the side. It does so in conjunction with your gluteus medius (which is located on the other side of your pelvis). Training the gluteus minimus can help bring about the following benefits:
- Improved pelvic alignment and hip stability
- reduced hip and lower back pain
- improved athletic performance in running or other exercises
- And of course, you’ll get a more attractive butt!
If you have neglected to train your gluteus minimus, it is time to give it some attention!
6 Best glute minimus exercises for all fitness level
Warm up for 5 to 10 minutes before your workout. It will get your heart rate up and warm your body up for the workout. For each exercise, aim to do 3 sets of 12-15 reps, with as little rest between sets as possible.
Side Lying Hip Abductions
Setup: Lie on your side and your forearms support your upper body, meanwhile keeping your legs out straight.
Action: Start by squeezing your gluteus minimus to raise your top leg as high as you can. Then, pause at the top and slowly return to the starting position. Repeat for your desired number of repetitions and switch legs!
Single-leg Glute Bridge
Setup: Lie on the floor or mat with your knees bent, feet on the floor.
Action: Lift your left foot off the floor, and point it toward the ceiling. Lift your hips up as high as you can, so that they form a bridge. Lower them back down again, keeping your left leg lifted throughout the exercise.
Side Plank Hip Dips
Setup: Lie on your side, with one arm supporting the upper part of your body. Put one foot on top of the other and extend both legs out.
Action: Contract your obliques to raise your hips off the ground, then allow them to dip toward the floor. Squeeze your gluteus minimus and obliques to bring your hips back up, then repeat for as long as you like or for the number of reps you choose.
Setup: From a standing position, keep your chest lifted and your back straight.
Action: Stand with your left foot in front of your right, both knees bent and legs crossed at the ankles. Then drive up with control to a standing position. Repeat this motion with your right foot forward. You can switch legs after each repetition or set.
Setup: Get into a push-up position with your hands directly under your shoulders, and make sure you’re engaging your core.
Action: Bend your knee. Lift one leg out to the side and hold it at hip height. Lower your leg, returning to the starting position. Repeat this exercise for your desired number of repetitions.
Plank Hip Abduction
Setup: Support your body on the yoga mat with both hands, keeping your elbows upright.
Action: Hip abductor exercises are movements in which your leg is moved away from your body to the side – like with a side lunge or this move. In a plank position (which can either be on your hands or on your forearms), just tap one leg out to the side and then bring it back to plank.