The 7 Best Exercises for Gluteus Minimus: Benefits + Workout

Exercise for Gluteus Minimus – Introduction

The 7 Best Exercises for Gluteus Minimus: Benefits + Workout

When it comes to training the hips and butt, most people focus on the gluteus maximus muscle.

This makes a lot of sense, given that the gluteus maximus is the largest, strongest, and most prominent muscle in the glutei complex. 

However, there are a couple of other muscles that work alongside the gluteus maximus, which are every bit as important, namely gluteus medius and gluteus minimus. 

These smaller muscles are located on the outside of your hip, with the gluteus minimus being beneath the gluteus medius. As such, gluteus medius and minimus work together and even share the same nerve and blood supply. 

Despite their diminutive size, the gluteus medius and minimus are every bit as important as the larger gluteus maximus, and training these muscles will enhance hip function. 

This article reveals the benefits of training the gluteus minimus, the best exercises, and a training program for this muscle. 

The Benefits of Training Gluteus Minimus 

The gluteus minimus is a small, deep hip muscle located on the side and toward the rear of your hip joint.

Its main anatomical functions are hip abduction, rotation, and stabilization.

While the gluteus minimus doesn’t contribute much (if anything) to glute size, it is still a vital muscle. 

The gluteus maximus, medius + minimus

Benefits of Stronger Gluteus Minimus Muscles

#1. Increased hip stability during unilateral movements

Unilateral movements involve supporting your weight on one leg, such as when you walk or run.

During such movements, you must stabilize your weight to prevent unwanted joint movements.

Such movements can cause injury and waste energy, leading to decreases in performance. 

Strong stabilizers help keep your hips and pelvis level and prevent unwanted movements.

The gluteus minimus is a major hip stabilizer, and strengthening this muscle can help stop your thighs from rolling inward. 

#2. Increased knee stability 

Movements of the hips are usually transmitted down the kinetic chain and into your knees.

So, if your hips fall inward, your knees will, too.

This can put a lot of unwanted stress on your knee joints. 

Strengthening the gluteus minimus will help stabilize the hips and, in turn, help reduce knee stress. 

#3. Less low back pain 

Hip instability can cause problems up the kinetic chain as well as down.

Weak gluteus minimus muscles can cause lower back stress as unwanted movements of the hips are often transmitted upward into the lumbar spine.

Improving hip stability can help reduce lower back stress and prevent non-specific low back pain. 

The 7 Best Exercises for Gluteus Minimus

The most effective way to train your gluteus minimus is in conjunction with the other muscles of the gluteal complex.

After all, that’s how these muscles work in nature.

However, it is possible to emphasize the gluteus minimus by performing specific movements. 

The seven best exercises for strengthening the gluteus minimus muscle are:

1. Squats with a booty band
2. Side leg lifts
3. Resistance band side steps
4. Clamshells
5. Reverse deficit lunges
6. Cable hip abduction
7. Side planks

Gluteus Minimus Exercise Descriptions

#1. Squat with a hip resistance band 

Booty band squats work all your lower body muscles but emphasize the gluteus minimus and medius.

This is an excellent exercise for anyone whose knees tend to drop inward during regular squats.

It can be done with or without weights as preferred. 

How to do it: 

1. Put your booty band around your legs, just above or below your knees. 
2. Step out and into a shoulder-width stance, toes turned slightly outward.
3. Push your knees out against the resistance offered by the band. 
4. Squat down until your thighs are roughly parallel to the floor.
5. Do not round your lower back.
6. Keep pressing your knees outward. 
7. Stand back up and repeat. 

#2. Side-lying leg lifts 

The side lying leg lift is a group exercise class staple.

This simple bodyweight move is ideal for home exercisers and beginners.

You can make this exercise more challenging by using a booty band or wearing ankle weights. 

How to do it: 

1. Lie on your side on an exercise mat.
2. Your hips should be vertical, one leg stacked on the other.
3. Rest your head on your outstretched arm. 
4. Keeping your leg straight, lift your foot up to just above shoulder height.
5. Do not lean forward or backward. 
6. Lower your foot back down and repeat. 
7. Roll over and do the same number of reps on the other side. 

#3. Resistance band side steps 

This exercise is ideal for doing as part of your warm-up.

It will fire up your hips so that these muscles are fully engaged for the rest of your workout.

It’s also an excellent stand-alone gluteus minimus and medius strengthening exercise. 

How to do it: 

1. Put a resistance band around your ankles or knees. 
2. Stand with your feet just far enough apart to put some tension in the band. 
3. Take a large step to the left and then back to the right.
4. Keep the bend stretched throughout. 

#4. Clamshells 

Clamshells are an effective way to train your gluteus minimus without equipment.

They involve hip abduction and rotation, nailing the two main functions of this small but essential muscle. 

How to do it: 

1. Lie on your side on the floor.
2. Bend both legs, so your feet are close to your butt.
3. Rest your head on your outstretched arm.
4. Your hips and shoulders should be vertical. 
5. Lift your uppermost knee and rotate it out and up while keeping your feet together. 
6. Lower your leg and repeat. 
7. Roll over and do the same number of reps on the other side. 
8. Make this exercise harder by using a booty band.
9. You can also do clamshells with your back and the soles of your feet pressed against a wall to prevent cheating. 

#5. Reverse deficit lunge 

All single-leg exercises increase gluteus minimus activation.

That’s because you need to work harder to stabilize your hips than you would during bilateral or two-legged exercises.

Reverse deficit lunges are an especially effective exercise for the gluteus medius muscles. 

How to do it: 

1. Stand on a four to eight-inch high platform, e.g., a couple of bumper plates or an aerobic step box top. 
2. Take a large step back, bend your legs, and lower your rear knee down toward the floor.
3. Make sure your rear knee is lower than your front foot. 
4. Push off your rear foot and return to the platform. 
5. Do all your reps on one leg and then switch sides or alternate legs as preferred. 
6. You can also do this exercise with weights, e.g., dumbbells or a weighted vest. 

#6. Cable hip abduction 

As the name implies, this exercise works your hip abductor muscles, which include the gluteus medius, minimus, and tensor fascia latae.

You may also feel it in your core, as you’ll need to use your midsection muscles to stabilize your lower back.

On the downside, you will need an ankle cuff and cable machine for this exercise. 

How to do it: 

1. Put on your ankle cuff and attach it to a low cable machine. 
2. Stand side onto the weight stack with your stabilizing leg nearest to the machine.
3. Use your arms for balance as necessary. 
4. Keeping your hips and shoulders square, lift your outer leg up and away from the midline of your body.
5. Try to raise your leg to around 45 degrees. 
6. Lower your leg and repeat. 
7. Put the cuff on the other leg and do the same number of reps on the opposite side. 

#7. Side-lying plank 

Planks are usually thought of as a core exercise.

However, side planks also provide your gluteus minimus and medius with a welcome workout, as you’ll need to use these muscles to keep your hips raised and stable. 

How to do it: 

1. Lie on your side and rest on your forearm.
2. Your elbow should be directly below your shoulder. 
3. Lift your hips so your body is straight and your weight is supported on your forearm and the outside of your lowermost foot only. 
4. Hold this position for the required duration, e.g., 30 seconds. 
5. Make this exercise more challenging by lifting your uppermost leg and holding it up or raising and lowering it for reps. 
6. Remember to do the same duration/reps on both sides. 

Gluteus Minimus Workout 

It’s impossible to isolate the gluteus minimus as it always works alongside the other gluteal muscles and abductors.

Also, it’s such a small muscle that dedicating an entire workout to it is probably overkill. 

That said, it is possible to adjust your lower body workout to emphasize the gluteus minimus, which may be useful if you feel this muscle is weak and requires some extra attention. 

Do this workout 1-2 times per week to train your entire lower body while focusing on your hip abductor muscles. 

Exercises for the Gluteus Minimus – Workout Routine

#	Exercise	Sets	Reps	Recovery
1	Resistance band side steps	3	8-12 per side	60-90 seconds
2	Squat with a booty band	3	12-15	60-90 seconds
3	Clamshells	3	12-15 per side	60-90 seconds
4	Reverse deficit lunge	2	8-10 per leg	60-90 seconds
5	Side-lying plank	2	20-40 seconds	60-90 seconds

The 7 Best Exercises for Gluteus Minimus – Closing Thoughts 

The gluteus minimus is the smallest of the glutei muscles.

And while developing it won’t do much for the shape of your butt, if weak, it can have a negative effect on hip stability and gait, increasing your risk of knee, hip, and lower back pain.

Prolonged sitting can cause the gluteus minimus to weaken. 

However, most people don’t need to dedicate a lot of time to training the gluteus minimus, and it should get all the work it needs during your leg workouts, especially if you include plenty of unilateral exercises. 

That said, it is possible to emphasize the gluteus minimus, which may be useful if this muscle is weak, i.e., your knees drop inward during squats or when you run.

Using a hip resistance band during squats is probably the most effective and efficient way to do this. 

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