Gluteus Minimus Exercises

Strengthen your Gluteus Minimus with These Targeted Exercises

The gluteus minimus muscle is often ignored in the bodybuilding world.​ Located on the outer side of the hip bone, the gluteus minimus plays an essential role in the body’s overall balance and posture.​ It is important for stabilizing the hip joint, keeping the hip raised and helping keep the pelvis level.​ If the Gluteus Minimus is weak, the whole body will suffer.​ Here’s how to strengthen it with some targeted exercises to help you achieve total balance.​

High Knees

High knees are a great way to work your glutes and strengthen your core balance.​ Start by standing with your feet slightly wider than hip distance apart.​ Bend your elbows at your sides and lift one leg up in front of you at a right angle, keeping it level before landing it back on the ground.​ Repeat with the other leg and continue the same motion for up to 2 minutes.​ Make sure to keep good form and practice with caution, as this exercise is high intensity.​


Curtsy Lunges

Curtsy Lunges are an effective way to target your glutes and strengthen your gluteus minimus.​ Begin by standing with your feet hip distance apart and slowly step your left leg behind and to the side of your right.​ Focus on engaging your core to maintain your balance while bending your right knee to a 90-degree angle.​ Push off your front foot to stand back to your starting position and repeat with the other leg.​ This exercise can help develop powerful, toned glutes and can be done with weights or with body weight all in the same motion.​

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Glute Bridges

If you’re looking to target your glutes while also strengthening your core at the same time, Glute Bridges are a great way to go.​ To do this, lie down with your knees pointed up and your feet planted firmly into the ground.​ Squeeze your glutes together and push your hips up towards the sky.​ Hold for a few seconds and then slowly lower your back down.​ Do two sets of 10-15 reps and you’ll feel the burn in your glutes right away.​


Lateral Leg Lifts

Lateral Leg Lifts are great for strengthening your gluteus minimus and improving your posture.​ Start by lying down on your side and stack your left leg on top of the right one.​ Prop your head up with your hand and inhale as you lift your leg up towards the sky.​ Exhale as you lower your leg down and repeat 10-15 times.​ Make sure to switch up sides and try for two sets on each side for maximum benefits.​



Squats are a great way to target your glutes and work up a good sweat.​ Begin by standing with your feet wider than shoulder distance apart and slowly lower your body down.​ Keep your chest up and push your hips back as you lower your body.​ Come up to the ‘squat’ position and hold for a few seconds before returning to standing.​ Squats are great for strengthening the gluteus and toning your lower-body as well.​


Donkey Kicks

Donkey Kicks are a great glute exercise that can be done almost anywhere.​ Begin on your hands and knees and lift your right leg up behind you keeping it bent and your foot flexed.​ Squeeze your glutes as you press your right foot up towards the sky.​ Lower back to the starting position and switch legs.​ Do 10-15 on each side for two sets and you’ll definitely feel the difference.​

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Fire Hydrants

Fire Hydrants are perfect for targeting the glutes and strengthening your hips and core.​ Begin on your hands and knees and lift your right leg out to the side.​ Make sure to keep your back straight and your glutes tight as you raise and lower your leg.​ Fire Hydrants help strengthen the glutes and improve posture as well.​

By prioritizing exercises to strengthen your glutes, you can not only improve your posture and balance; but also look and feel stronger and more toned than ever before.​ High knees, curtsy lunges, glute bridges, lateral leg lifts, squats, donkey kicks, and fire hydrants are all great ways to work your glutes and strengthen your Gluteus Minimus.​ Try this routine three times a week and enjoy the results.​

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