The gluteus minimus is mainly responsible for the stabilization and adduction of the hip. It may also help improve your athletic performance.
Although the gluteus minimus activates during most lower body exercises, but due to a lack of muscle-mind connection, it might be underdeveloped and weakened over time, which may affect your performance and stability of the body.
In this article, I will share the seventeen best gluteus minimus exercises you can do to increase your hip strength and size. I’ll also guide you through incorporating these exercises into your routine to get the best result.
Gluteus Minimus Muscle Anatomy
The gluteal muscles, also known as glutes, consist of three main muscles: the gluteus maximus, gluteus medius, and gluteus minimus.
The gluteus minimus is the smallest muscle of the glutei, located under the gluteus medius. It plays many similar roles along with the gluteus medius, including structure and function, blood supply, and innervation of the hip. [1]
The gluteus minimus and the gluteus medius help the thigh to abduct and rotate internally and stabilize the hip and pelvis, which further help you enhance your athletic performance and physical appearance.
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What are the Best Gluteus Minimus Exercises?
Here’re the best gluteus minimus exercises for an amazing ass:
- Lying Hip Abductions
- Side Plank Pulses
- Fire Hydrants
- Single-leg Glute Bridge
- Side Lying Clamshell
- Curtsy Lunges
- Seated Banded Hip Abduction
- Lying Banded Hip Abduction
- Banded Single Leg Press
- Banded Lateral Walk
- Banded Hip Thrust
- Cable Hip Abduction
- Dumbbell Lateral Lunges
- Weighted Glute Bridge
- Hip Abduction Machine
- Single-Leg Dumbbell Hip Thrust
- Dumbbell Sumo Squat
Best Gluteus Minimus Exercises at Home
Here’re the best gluteus minimus exercises you can do at home without any equipment.
1. Side Lying Hip Abductions
Let’s start with one of the most effective movements to hit the gluteus minimus, the side-lying hip abduction. It also activates the gluteus medius.
How to do it:
- Lie down at your side with one arm behind your head and the other arm on the ground for support. And keep the lower leg slightly bent and the upper leg straight.
- Inheal, raise the leg upward, and feel the tension on the glute.
- Slowly lower the leg and exhale.
- Perform desired reps and then switch to the other side.
Tip: You can attach a resistance band around your legs to increase tension on the glute. Be sure to squeeze your glute at the top.
2. Side Plank Pulses
The side plank pulse is an excellent exercise for obliques and also helps you activate and tone up your hips.
How to do it:
- Start on your side, and place your elbow on the ground. Stack your feet together and lift your hips off the ground.
- Maintain a straight line from your toes to your nose.
- You can extend your other arm towards the ceiling or place it on your waist.
- Then move your hip down and back up toward the ceiling. Repeat and switch to the other side.
Tip: Be sure your body is properly warmed up, especially your shoulders and hip. Keep your elbow in a straight line with your shoulder to avoid injury.
3. Fire Hydrants
The fire hydrant is a hip abduction movement. Raising the legs up and out isolates the gluteus muscles, including the gluteus minimus and medius.
How to do it:
- Start by coming down to the ground on your hands and knees.
- Be sure your knees are underneath your hips, and your hands are under your shoulders. And keep your back neutral.
- Keeping the legs bent, inhale and raise one leg up and out to the side as much as possible. Squeeze the glute at the top.
- Then return to the starting position as you exhale.
- Perform desired reps and then switch legs.
Tip: Ensure your core is nice and tight and your back is neutral throughout the movement.
4. Single-leg Glute Bridge
Single-leg glute bridge is one of the effective bodyweight movements to train hip muscles. Besides gluteus minimus, this exercise will help you get a nice round shape of your butt.
How to do it:
- Lie down on your back and spread your arms at your sides.
- Keep one leg bent and feet flat on the ground while the other leg is straight up toward the ceiling.
- Engage your core and lift your hip off the ground. Be sure you get a full extension of your hip and squeeze it at the top.
- Return back down and repeat. Then switch to the other side.
Tip: When lifting your hip, ensure all the tension is on your hip and hamstring, not your lower back. And keep the core tight throughout the movement.
5. Side Lying Clamshell
No matter your fitness level, the side-lying clamshell is one of the easiest movements you can do to target the gluteus medius and minimus. It also helps stabilize your pelvic floor.
How to do it:
- Lie down on the floor on your side, one arm behind your head and the other arm on your waist.
- Keep the spine neutral, and the legs slightly bent together throughout the movement.
- Then open your knee up to feel the tension on your glute.
- Lower your knee down to the starting position. Repeat and switch to the other side.
Tip: Make sure your upper body stays still throughout the movement, and your hip isn’t moving backward or forward while doing this exercise.
6. Curtsy Lunges
Curtsy lunge is a versatile addition to the typical lunge. It activates multiple muscles in the body, including the inner thighs, gluteus medius, and gluteus minimus, and also helps improve balance.
How to do it:
- Begin by standing upright with your feet together and hands on your waist.
- Bring your right leg back behind you to the side. Lunge and push back up.
- Then do the same with the other leg. You can do it slowly to maintain balance.
Tip: Before doing this movement, make sure to warm up your knees and hip properly. Don’t do this exercise if you have joint or knee pain. You can start with regular lunges to improve balance before switching to this complex movement.
Best Gluteus Minimus Exercises with Band/Cable
Let’s check out the best gluteus minimus exercises you can do with a resistance band or cable machine.
7. Seated Banded Hip Abduction
The hip abduction with a band is an excellent exercise to train and strengthen the gluteus medius, gluteus minimus, and tensor fasciae latae (TFL).
How to do it:
- Sit upright with a resistance band attached slightly above your knees, feet closer than hip-width, and hands on your waist or on the bench for support.
- Open your knees as much as possible and feel the tension in your glute.
- Return to the starting position and repeat.
Tip: Do a proper warm-up of your hip before doing this movement. You can use a harder band to make things more challenging.
8. Side-Lying Banded Hip Abduction
Side-line hip abduction with a band helps increase strength and mass to the inner thighs and hip abductor muscles, including the gluteus medius, gluteus minimus, and tensor fasciae latae.
How to do it:
- Put a band around your knees or slightly above, and lie on your side with your legs slightly bent.
- Start by lifting your upper thigh as much as possible and pause at the top for a few seconds.
- Lower your leg down to the starting position and repeat. Then switch to the other side.
Tip: You should use a band according to your strength so that you can perform about 8-12 reps. Keep a neutral spine and focus on one point of tension during this exercise.
9. Banded Single Leg Press
The banded leg press is similar to the machine press and works mainly on the quads, hamstring, and glutes. With proper muscle-mid connection, you can maximize the contraction of your glute.
How to do it:
- Lie down on your back and hold a resistance band. Bent one leg and attach the band to the middle of the foot.
- Then push the leg all the way slightly above the ground, about 30-60 degrees.
- Return to the initial position and repeat. Then switch to the other leg.
Tip: Be sure you’re fully extending your legs to contract the gluteus minimus at the end of the movement.
10. Banded Lateral Walk
The banded lateral walk is another effective exercise to strengthen and build muscle in the gluteus medius, gluteus minimus, and inner thigh muscles.
How to do it:
- To begin, wear a resistance band around your lower thighs (slightly above your knees) and slightly bend your knees forward and hips backward.
- Keeping your arms in the front and chest up, start walking laterally — take one step to the right with your right foot, then slowly step your left foot to the right.
- Walk a few steps on the right side and then to the left. Repeat.
Tip: Be sure you feel the tension on your hip on every repetition. Use a harder band for maximum muscle growth.
11. Banded Hip Thrust
Adding a resistance band to the regular hip thrust exercise makes it more effective in strengthening all three heads of the gluteus. It’s an excellent exercise to build a nice rounded butt.
How to do it:
- Lie down with your legs bent and feet flat on the ground.
- Hold a band over your mid-section like you’re stopping your hip from lifting upward.
- Keeping your core engaged, lift your hip off the ground, squeeze your glute at the top, and hold there for 3 seconds.
- Lower the hip to the starting position and repeat.
Tip: When lifting your hip, be sure you’re using your glutes, not the lower back. Instead of placing your upper back on the floor, you can use a bench.
12. Cable Hip Abduction
Cable hip abduction is an excellent exercise to strengthen your gluteus and abductors. It’s become more effective as you can increase the weight of the cable.
How to do it:
- To begin, set the pulley all the way down and stick your right foot on the handle.
- Take a step away from the machine.
- Take one step back with your left foot so your right foot can move closer to the machine.
- Keeping your leg straight, swing your leg out laterally as high as possible. Control the movement and slowly bring the leg toward the cable. You’ll feel the tension in your abductor and glute.
- Perform the desired reps and switch to the other leg.
Tip: Make sure you set the right weight on the machine according to your strength. You can hold the machine for support.
Best Gluteus Minimus Exercises with Weights
Here’re the best gluteus minimus exercises you can do with weights in the gym.
13. Dumbbell Lateral Lunges
Okay, now let’s crush the gluteus minimus with some weights. The first one is the dumbbell lateral lunge, which targets your glute as well as quadriceps, abductors, adductors, and hamstrings.
How to do it:
- Hold a pair of dumbbells and stand with your feet together.
- Keeping your chest up, take one large step laterally to the side and lunge with your lead leg as you lower the dumbbells on both sides of your foot.
- Ensure to keep your chest up and back flat throughout the movement.
- Pushing back with your lead leg, return to the starting position, then switch legs and repeat.
Tip: Make sure you aren’t rounding your lower back when lunging. A proper warmup before this exercise is recommended.
14. Weighted Glute Bridge
The weighted glute bridge is a harder variation than the regular glute bridge, which is effective in hitting the hip abductors.
How to do it:
- Hold a weight plate or dumbbell on your core, and bend your knees and feet flat on the ground.
- Keeping your core tight, lift your hip up off the floor and squeeze your hip at the top and hold there for 3 seconds.
- Slowly lower your hip back to the starting position and repeat.
Tip: As I mentioned before, don’t put much pressure on your lower back. Use your glute and hamstring. Ensure you get a solid construction on your glute on every repetition.
15. Hip Abduction Machine
Although the hip abduction machine may not be available in some gyms, it can be great equipment to increase abductors’ strength and core stability.
How to do it:
- Sit on the abduction machine, select the weight, and hold the machine for support.
- Engaging your glute, push your knees outward and then slowly return back to the starting position. Repeat.
Tip: Be sure you know how to use this machine before climbing on it. Keep the glute engaged throughout the movement.
16. Single-Leg Dumbbell Hip Thrust
The single-leg dumbbell hip thrust is a variation of the regular hip thrust, which allows you to target one side at a time. It improves your muscle-mind connection and puts more load on the glute.
How to do it:
- Place your back at the side on the bench, knees bent, and feet flat on the ground.
- Grab a dumbbell/weight and hold it on your core. Make your core tight and your hip squeezed.
- Lift one leg straight in the air so all the weight will be on your one leg.
- From there, lift your hip upward and feel the tension on your glute and hamstrings.
- Then lower back to the starting position and repeat.
Tip: Squeeze the glute at the top and hold it there for 3 seconds. Avoid this exercise if you’ve lower back pain.
17. Dumbbell Sumo Squat
The dumbbell sumo squat is a compound movement (like squat, deadlift) that works almost every muscle in your lower body. The wider stance helps you mainly target the inner thighs and gluteus muscles.
How to do it:
- Stand with your feet slightly wider than shoulder width and your toes pointing slightly outward.
- Make your chest up, knees bend, and hip back and down.
- Grab the dumbbell/kettlebell with your hands and straight back up.
- Or, you can grab the dumbbell in front of your chest and squat as described. Perform desired reps.
Tip: Ensure your back is flat throughout the movement and you’re not pointing your toes too outward. Try to stand by pushing through your hip, not your legs.
Effective Tips to Grow Gluteus Minimus
To reap the best result from these exercises, do the glute activation exercises for at least 2-3 days per week. You can add them to your workout routine or on alternative days.
Pick two to three gluteus minimus exercises for a day and switch exercises on your every session throughout the week.
You should do three sets of 10-15 repetitions for each exercise and try to hit failure in the last set.
Doing the glute exercises, especially a day before leg day, can help get more hip activation while doing leg exercises (like squats and lunges), leading to more muscle fatigue and growth.
When training your hip more frequently, along with an intense leg day, you shouldn’t hesitate to take an extra day off (if required). It’s a part of a healthy routine.
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