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.
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
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.
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.
