The gluteus minimus is the smallest of the three gluteal muscles. Exercises targeting this muscle can shape your buttocks. It helps create a rounded, sculpted look at the top.
It also improves lower-body strength, stability, and muscle tone, and prevents injuries. Therefore, many people — from athletes to those in rehabilitation — can benefit from gluteus minimus exercises. Yet, performing them correctly with the right reps and sets is essential for proper muscle activation and growth.
This blog provides detailed how-to instructions for the seven best gluteus minimus exercises. We outline the optimal reps and sets of each exercise to help you maximize your results. We also give you a sample glute workout to implement into your 3-day workout split.
This guide is valuable for anyone serious about achieving their fitness goals!
7 Exercises For Gluteus Minimus
Below, you will find seven of the most efficient exercises to target the gluteus minimus:
- Fire Hydrant.
- Glute Bridge.
- Cable Hip Abduction.
- Barbell Hip Thrust.
- Clamshell.
- Dumbbell Walking Lunge.
- Bulgarian Split Squat.
Continue reading to find out more about each exercise and how they can add value to your workout routine.
7 Top Gluteus Minimus Exercises
It’s important to have a variety of exercises to grow and strengthen your glutes effectively. Below we detail the seven best ones.
Fire Hydrant
The fire hydrant is a bodyweight exercise that targets the gluteus minimus and medius. These muscles sit on the outer side of your hips and support your pelvis.
The exercise is named after its similarity to a dog lifting its leg at a fire hydrant. You perform it on all fours, hands, and knees, and lift one leg out to the side while keeping the knee bent.
This over time can build lateral hip strength and stability and shape the outer side of your bottom. You can progress the exercise using a resistance band or ankle weights. This can further enhance the benefits mentioned above.
How To Do
- Start on all fours on a yoga mat, with your hands under your shoulders and knees under your hips.
- Inhale and slowly lift one leg out to the side, while keeping your knees bent at 90 degrees.
- Pause at the top of the movement, and squeeze your glutes.
- Exhale and lower your leg down to the starting position.
- Repeat on both sides for the desired reps and sets.
Tips
- Keep your spine neutral and core engaged to prevent arching or rounding of the back.
- Lift the knee out to the side until your mobility allows or your thigh is parallel to the ground. This will increase the work on your gluteus minimus.
- Avoid raising your leg so high that you start twisting your torso or hips. This can reduce the effectiveness of targeting the glutes and put strain on the lower back. Instead, keep your body stationary while lifting the leg to the side.
- Keep your foot in line with your knee, and your knee in line with the hip as you lift. This helps to maintain focus on the glutes.
Optimal Sets & Reps
Training Style | Sets | Reps |
|---|---|---|
| Strength Training | 3–5 | 4–6 |
| Hypertrophy | 3–4 | 8–12 |
| Endurance Training | 3–4 | 15–20 |
| Power Training | 3–5 | 1–3 (Explosive) |
Glute Bridge
The glute bridge is a popular bodyweight exercise that primarily targets the gluteus maximus. This muscle is the largest and most superficial of the three gluteal muscles. It gives your bottom more volume, making it look more rounded.
Strengthening it can also improve jump height, flight time, speed, and power. Along with the glute max, bridges work the gluteus medius and minimus, hamstrings, lower back, and core. Therefore, this exercise can optimize core stability and glute muscle engagement.
Due to its low-impact nature, it’s safe for people with joint issues, and those recovering from injuries. It’s suitable for people with all fitness levels and can be easily modified to increase difficulty. That’s by adding weights or performing its single-leg variation.
How To Do
- Lie flat on your back on a mat.
- Bend your knees and feet flat on the floor around shoulder-width apart.
- Stretch your arms by your sides with your palms facing down.
- Inhale, and lift your hips towards the ceiling by pushing through your heels.
- Pause at the top, when your body forms a straight line from shoulders to knees.
- Exhale and lower your hip back down to the ground.
- Repeat for the desired reps and sets.
Tips
- Avoid overextending your back as you reach the top position. Instead, maintain a neutral spine with a braced core to protect your back and keep the focus on the glutes.
- Keep your feet close enough, so you can touch your heels with your fingertips. Having them too far can work the hamstrings more than the glutes.
- Keep your head, neck, and shoulders relaxed to prevent tension and strain on them.
- Squeeze your glutes as you perform the movement to increase activation.
- Avoid dropping your hips suddenly to keep consistent tension on the glutes and prevent injuries.
Optimal Sets And Reps
Training Style | Sets | Reps |
|---|---|---|
| Strength Training | 3–5 | 4–6 |
| Hypertrophy | 3–4 | 8–10 |
| Endurance Training | 3–4 | 12–20 |
| Power Training | 3–5 | 1–3 (Explosive) |
Cable Hip Abduction
The cable hip abduction is one of the best exercises for gluteus minimus and medius. It involves moving the leg away from the midline of your body, sideways while standing. This action primarily engages the side hip muscles.
These muscles are key for hip and pelvic stability during activities like walking and climbing stairs. The cable machine allows a greater range of movement during exercises. Taking the joint through its full range of movement can improve hip joint mobility. This can lead to an overall better quality of life.
The cable also provides constant tension on the gluteus minimus, which can lead to better muscle development and strength gains.
How To Do
- Set the cable machine at the lowest height, and attach an ankle strap to it.
- Strap the ankle attachment around your ankles.
- Stand with the strapped leg further from the machine.
- Hold onto the column bar with your closest hand for support.
- Breathe in and bring your leg out to the side with a controlled motion.
- Pause at your full range for three seconds.
- Breathe out and slowly return to the starting position.
- Repeat on both legs for the desired reps and sets.
Tips
- Stand with your shoulders back, chest high, and core engaged.
- Engage the glutes as you kick your leg to the side to increase activation.
- Avoid rotating your torso or hips to gain more freedom of movement.
- Avoid leaning or shifting weight to one side to prevent other muscles than the glutes from doing the work. The movement should come from your hip, not your torso.
- Focus on slow and controlled movement. Do not swing the weights as it can increase the risk of injuries.
- Use weight, that allows you to maintain good form.
Optimal Sets & Reps
Training Style | Sets | Reps |
|---|---|---|
| Strength Training | 3–5 | 4–6 |
| Hypertrophy | 3–4 | 8–12 |
| Endurance Training | 3–4 | 15+ |
| Power Training | 3–5 | 3–5 (Explosive) |
Barbell Hip Thrust
If you are after an ultimate glute strength, you’ve just found your match! The barbell hip thrust is known for its ability to build strong and toned glutes. It targets the large gluteus maximus, which makes up most of the shape of your buttocks and hip area.
The hamstrings, gluteus minimus, core, and quads have a secondary role in performing the movement. It’s done by using an elevated surface, like a bench. This allows for a greater range of movement your hip can move in, compared to a glute bridge.
This means your glutes have to work harder and longer, resulting in better strength and muscle growth. Additionally, hip thrusts can improve athletic performance in sprinters.
What makes it even more special, is the ability to load heavy weight, while maintaining glute isolation.
How To Do
- Place a stable bench horizontally behind you.
- Sit on the ground with the bottom of your shoulder blades against the bench, feet flat, and knees bent.
- Put a barbell across your hips, and grip it with both hands.
- Inhale and thrust your hips up towards the ceiling while pushing through your heels.
- Press until your knees, hips, and shoulders form a straight line, then pause on top.
- Exhale and slowly return to the starting position.
- Repeat for the desired reps and sets.
Tips
- Use a barbell pad for your hips to prevent discomfort.
- Tuck your chin down slightly and face forward throughout the movement. Do not tilt your head back as it can strain your neck.
- Engage your core and avoid arching your lower back to prevent lower back pain.
- At the top, squeeze your glutes as hard as you can.
- Ensure that the barbell stays balanced throughout the exercise.
Optimal Sets And Reps
Training Style | Sets | Reps |
|---|---|---|
| Strength Training | 5 | 5 |
| Hypertrophy | 3–4 | 8–12 |
| Endurance Training | 3–4 | 15+ |
| Power Training | 3–5 | 3–5 (Explosive) |
Clamshell
Clamshells belong to the simple, yet effective gluteus minimus and medius exercises. These smaller muscles are often neglected, making clamshells a great choice.
Regularly completing this exercise can improve lower-body function, and reduce the risks of lower back and knee injuries. That’s because weaker gluteal muscles are linked with higher knee valgus (knees dropping inwards) and ACL injury risk. An ACL injury is when the main stabilizing ligament in the knee is hurt.
Improving glute strength can help improve your knee alignment and control movement better. Clamshells are completed while lying on your side, making it a low-impact exercise ideal for rehabilitation and warm-ups.
If you are up for a challenge, wrap a loop resistance band around your thighs. This increases its difficulty and further activates the glutes.
How To Do
- Lie on your side on a yoga mat with your legs stacked and knees slightly bent.
- Keep your hips and shoulders aligned in a straight line.
- Stretch your bottom arms above your head and rest your head on it.
- Inhale, and slowly lift your top knee as high as you can, while keeping your feet together.
- Pause at the top to squeeze your glute and brace your core.
- Exhale and lower your top knee back to the start.
- Repeat on both sides for the desired reps and sets.
Tips
- Do not allow your hip to roll forward or backward. Stabilize your torso, and pelvis, and prevent them from twisting.
- Avoid arching your lower back, brace your core, and keep your spine neutral.
- Use a pillow for your head comfort, if you need it.
- Keep the tension on your glutes, and control the lowering phase of the movement.
Optimal Sets And Reps
Training Style | Sets | Reps |
|---|---|---|
| Strength Training | 5 | 5 |
| Hypertrophy | 3–4 | 8–12 |
| Endurance Training | 3–4 | 15+ |
| Power Training | 3–5 | 3–5 (Explosive) |
Dumbbell Walking Lunge
The dumbbell walking lunges target multiple muscle groups at once. These include all three parts of your glutes (maximus, medius, minimus), hamstrings, and quadriceps.
During walking lunges, you step forward with one leg and lower your hips until both knees are at a 90-degree angle. Then, you push through your back foot to return to the start. The calf muscles help stabilize your ankles and knees.
You can increase the work on your calves by lifting the front foot’s heel off the ground while lunging. As you lunge, your core — including your lower back — engages to keep your torso upright, preventing you from leaning forward.
Therefore dumbbell walking lunges effectively improve muscle strength and balance in the lower limbs. This can also improve athletic performance, and make daily tasks easier. They make an amazing addition to any glute exercises with dumbbells, shaping and building muscle in the glutes.
How To Do
- Hold a dumbbell in each hand with your arms stretched by your side, palms facing your thighs.
- Step forward with one leg, and take a breath in.
- Start lowering both knees towards the ground, until they form a 90-degree angle, and they are a few inches away from the floor.
- Breathe out as you push through your front heel and back toes to bring your back leg forward into the next lunge.
- Repeat on the other side for the desired reps and sets.
Tips
- Relax your shoulders and head. Do not try to shrug and lift the dumbbells.
- Keep your torso upright with your chest tall, core braced and spine neutral. Avoid leaning excessively forward or backward as you lunge.
- Keep your back foot’s heel lifted off the ground.
- As you push your back foot forward, immediately step forward into a lunge.
- Step far enough, so your front foot remains flat on the ground, and the knee stays directly over your ankle.
Optimal Sets And Reps
Training Style | Sets | Reps |
|---|---|---|
| Strength Training | 3–5 | 4–6 |
| Hypertrophy | 3–4 | 8–12 |
| Endurance Training | 3–4 | 15–20 |
| Power Training | 3–5 | 1–3 (Explosive) |
Dumbbell Bulgarian Split Squat
The dumbbell Bulgarian split squat is considered a more challenging version of a bodyweight lunge. Similarly to lunges and squats, it works the quads, hamstrings, glutes, and core.
The Bulgarian split squat is ideal for knee rehab because it minimizes stress on the knee while still strengthening the legs. It can also fix hip extension issues. Hip extension happens when you kick your leg backward or stand up straight from a bent position.
Additionally doing single-leg exercises, just like the Bulgarian split squats, can help prevent muscle imbalances between your legs. It also works the glutes more than other types of squats, making it a better exercise for growing it.
Holding a dumbbell in front of your body makes this exercise more challenging. It requires more core stability and strength. It shifts your center of gravity forward, engaging more muscles
Split squats are great for beginners and rehab patients to safely strengthen their legs. They also help athletes reduce imbalances and boost performance.
How To Do
- Place a sturdy bench horizontally behind you.
- Stand in front of the bench while holding a dumbbell with your palms facing up in front of your chest.
- Place your back foot on the bench with your toes resting on the edge.
- Step forward with your front leg with the foot flat and plated to the ground.
- Inhale and start lowering the back knee to the ground.
- Exhale as you push through your front foot to return to the starting position.
- Repeat on both sides for the desired reps and sets.
Tips
- Place your front foot far enough so the foot remains flat and the knee doesn’t pass your toes.
- Engage your core and tighten your abs to avoid leaning too far back or forward.
- Lower your body in a straight line and keep your shoulders back and chest lifted.
- Your back leg’s role is to provide balance, while your front leg is driving the movement. Avoid pushing yourself up with your back foot.
- Maintain a controlled movement on the way down.
- Start with bodyweight and progress to more resistance as you get stronger.
Optimal Sets And Reps
Training Style | Sets | Reps |
|---|---|---|
| Strength Training | 3–5 | 4–6 |
| Hypertrophy | 3–4 | 8–12 |
| Endurance Training | 3–4 | 15–20 |
| Power Training | 3–5 | 1–3 (Explosive) |
Best Gluteus Minimus Workout Routine
The best gluteus minimus workout starts with a good structure.
You should start your workout with a short six-minute warm-up on any cardio equipment. This will increase your body temperature, blood flow, and heart rate, getting you ready for the weight training ahead.
The program then begins with a superset of fire hydrants and glute bridges. Superset means you complete two exercises consecutively followed by a recovery period, which is one minute in our program.
Starting with a glute bridge will better fire up your glutes. Keep your knees at a 135-degree angle instead of 90 degrees. This reduces the work on your hamstring and focuses more on working your glutes.
Hip thrusts should be performed with low repetitions and heavy loads. You should use 80%–100% of your one-rep maximum (1RM) for four to five reps. This approach can optimize your strength gains.
To calculate your 1RM, lift the maximum weight you can complete for only one repetition. This maximum weight is then used to determine the appropriate load for your hip thrusts.
Follow the program to the end with the stated reps, sets, and recovery. Once finished, make sure to complete cool-down stretches to improve your flexibility and range of movement.
You can implement this program into your 3-day split routine, or supplement it with some gluteus medius exercises.
Exercise | Sets x Reps | Rest |
|---|---|---|
| Fire Hydrant | 3 x 15 | 60 seconds |
| Glute Bridge | 3 x 15 | 60 seconds |
| Barbell Hip Thrust | 3 x 4–5 | 120 seconds |
| Cable Hip Abduction | 4 x 12 | 30 seconds |
| Dumbbell Walking Lunge | 3 x 12 | 60 seconds |
| Bulgarian Split Squat | 3 x 8–10 | 60 seconds |
| Clamshell | 3 x 15 | 30 seconds |
Anatomy Of The Gluteus Minimus
The glutes consist of three main muscles: the gluteus maximus, medius, and minimus. The gluteus minimus is the smallest of these muscles. It’s located on the outer side of the hip, just beneath the gluteus medius.
It attaches to the outer surface of the ilium, which is the upper part of the pelvis. It extends to the front of the thigh bone called the femur.
The gluteus minimus helps stabilize the hip and assists in moving the leg away from the body (abduction). It is also involved in keeping the pelvis level when standing on one leg, which is important for balance and walking.
Gluteus
Large, superficial muscles located at your buttocks just below your lower back area.
Benefits Of Gluteus Minimus Exercises
Reduced Low Back Pain
The hip muscles, such as the gluteus maximus, minimus, and medius, have a high impact on the stability of the pelvis and spine. They transfer loads from the trunk to the legs.
Strengthening it with exercises, like glute bridges can help to stabilize the sacroiliac joint.. This joint is where your spine meets the pelvis. This prevents excessive movement in the joint, which can lead to lower back pain.
Therefore, strong glutes can support the lower back and keep it pain-free.
Improved Balance
A strong gluteus minimus improves balance by stabilizing the pelvis. It also keeps the lower limb steady when standing on one leg.
It’s involved in movements like standing, climbing stairs, walking, or any single-leg weight-bearing task. Weak gluteus minimus can cause balance and stability problems during these activities. By targeting this muscle through specific exercises like cable abductions and clamshells, you can improve your balance.
Improved Hip Function
The gluteus minimus plays an important role in movement. it keeps the hip stable and controls the twisting movement of the joint (internal and external rotation). They also keep the femur head properly positioned within the hip socket (hip joint).
Issues with this muscle, like tears or weakness, can lead to hip pain, difficulty walking, and other problems. This is why strengthening the gluteus minimus with the above-mentioned exercises is important.
Training Tips For Maximum Activation
There are several ways you can improve the activation of the gluteus minimus during your workout. The first step is to think about the muscle you are working. When focusing on using a specific muscle during an exercise you can increase its activation.
Secondly, maintain proper form during exercises to target the gluteus minimus effectively. This prevents shifting the load to other muscles. For instance, twisting your hip and torso during a clamshell can engage the hip flexors and IT band.
Lastly, perform the exercises with slow, controlled movement to engage the gluteus minimus. Increase its difficulty by adding bands or weight to the exercise. All these principles can help you achieve better results during your gluteus minimus workouts.
Conclusion
The gluteus minimus muscle is small, yet it plays an important role in everyday function. It provides stability for the hip and spine and can improve balance, and athletic performance. The seven top exercises outlined in this blog target the gluteus minimus.
They can help everyone achieve a more sculpted and powerful physique while preventing injuries. Whether you are a fitness enthusiast, athlete, or in rehabilitation, clamshells, lunges, and hip thrusts can support your goals.
Consistent practice, proper form, and the right sets and reps will help you maximize the results from your glute workouts. Let us know how it goes!
Frequently Asked Questions
The fire hydrant, cable hip abduction, and clamshells specifically target the gluteus minimus. Exercises like glute bridges and Bulgarian split squats also engage the gluteus medius, along with the gluteus maximus and minimus.
To best isolate the gluteus minimus, use exercises that move your leg away from your body. Some great examples include cable hip abductions, fire hydrants, and clamshells.
Weak gluteus minimus can cause balance and stability problems during running, walking, and single-leg weight-bearing exercises. It can also cause knee or lower back pain and increase the risks of injuries.
Long sitting, lack of stretching, overuse injuries, and muscle imbalances can all cause tight gluteus minimus. Stretching and strengthening this muscle is key to relieving tightness.
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Endomondo.com refrains from utilizing tertiary references. We uphold stringent sourcing criteria and depend on peer-reviewed studies and academic research conducted by medical associations and institutions. For more detailed insights, you can explore further by reading our editorial process.
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About the Author
Alexandra Kovacsova, BSc Fitness Expert & Sports Rehab Specialist
