10 Best Gluteus Minimus Exercises for Stronger Hips

The side plank hip abduction strengthens and sculpts the gluteus medius and gluteus minimus muscles, enhancing stability and balance while supporting the knee and hip joints.

Here's how to perform this exercise: 

1. Begin by lying on your side with your elbow and bottom leg resting on the ground.
2. Lift your body into a side plank position by raising your torso on your elbow and supporting yourself with the side of your bottom foot.
3. Once in the side plank position, raise your top leg as high as possible while contracting your side glutes, then lower it slowly.
4. Repeat for 10–12 repetitions before switching sides.

3. Barbell Hip Thrust

The hip thrust targets the gluteal muscles and engages the quads, adductors, and hamstrings.

It works great as a warm-up or cool-down exercise and offers optimal hip extension.

To perform this exercise: 

1. Load a barbell and position it perpendicularly to a gym bench.
2. Sit on the bench, aligning your entire upper body with the barbell directly over your hips.
3. Bend your knees, placing your feet wider than shoulder-width apart with toes slightly outward.
4. Grip the barbell just outside your hips, ensuring an even hold.
5. Engage your abs, inhale, and extend your hips by pushing through your heels and squeezing your glutes.
6. Lift the barbell until your shoulders, hips, and knees are in line.
7. Hold the top position briefly, exhale, and slowly lower your buttocks to the floor.

The single-leg squat, also known as pistol squats, is a challenging variation of the squat performed on one leg, adding balance and stability demands.

As a trainer, I recommend this exercise for my intermediate-to-advanced clients, while beginners can modify it by using a chair for support, ensuring a safe and effective workout tailored to their fitness level.

Here are the steps to perform a single-leg squat: 

1. Assume a squat starting position with feet hip-width apart and hands extended in front at chest level.
2. Shift your weight onto your right heel and raise your left foot a few inches before your left hip.
3. Squat down on your right leg, pushing your hips back.
4. Aim to have your leg parallel to the ground at the lowest point of the squat.
5. Return to the starting position, and repeat for reps.

5. Clamshells

The clamshell exercise is a physical therapy technique that can alleviate back pain and sciatica by strengthening the core and lower back muscles.

It also balances the muscular effort between the inner and outer thighs and the pelvic floor.

Follow these steps to perform this gluteus minimus exercise: 

1. Lie on your left side, aligning your body in a straight line on a mat.
2. Bend your knees at a 90-degree angle, with your knees touching the mat's edge and your feet in line with your hips.
3. Lift both feet together slightly higher than your hips while keeping them aligned.
4. Open your top leg by raising your right knee while maintaining a forward-facing upper body and an aligned posture.
5. Squeeze your glutes as you open the knee, then lower it back.
6. Perform ten repetitions and then switch sides.

Fire hydrants, also known as quadruped hip abductions, are bodyweight exercises that sculpt the glutes, alleviate back pain, and reduce the risk of injury when performed consistently.

Follow these steps to perform this move: 

1. Start by positioning yourself on all fours, aligning your hands directly beneath your shoulders, and engaging your core muscles.
2. Maintain a slight bend in your leg as you raise it sideways until it reaches hip level.
3. Return to the starting position.
4. Repeat the movement for your preferred number of repetitions.

7. Cable Hip Abduction

This exercise engages the gluteus medius, gluteus minimus, and tensor fasciae latae, all of which stabilize the hips and prevent inward leg collapse.

Here's how to do it: 

1. Use ankle straps on the lowest level of a cable machine, or slide your foot through one of the handles if ankle straps are not available.
2. Hold onto the cable pulley machine and keep your leg straight while lifting it.
3. Raise your leg as high as possible, maintaining a normal range of motion.
4. Lower your leg slowly and repeat the exercise.
5. Perform the exercise on both sides.

Also Read: How To Do Cable Kickbacks

Lateral band walking is an effective exercise to enhance hip stability, strengthen the hip abductors, and improve knee joint stability.

It engages deep pelvic stabilizing muscles when performed as a warm-up exercise.

Follow these steps to perform lateral walks: 

1. Use a booty band and place it either around your ankles or above your knee.
2. Assume an athletic stance with a slight knee bend and lower buttocks.
3. Take a step to the right with your right foot, maintaining tightness.
4. Follow by stepping your left foot to the right, returning to shoulder-width distance.
5. Repeat this stepping sequence 5–10 times to the right, then switch to the opposite side.

Learn More: How to Do Lateral Bounds

9. Hip Abduction Machine

This move effectively strengthens the abductors, contributing to core stability and improved performance in exercises like squats and deadlifts.

Additionally, it aids in sculpting well-rounded glutes and hips for a more aesthetically pleasing appearance.

Here are the steps to do it: 

1. Assume a seated position on the hip abduction machine, maintaining a straight upper body posture.
2. Adjust the weight to a suitable level based on your strength, starting with a lighter load if unsure.
3. Engage your hip-abductor muscles to push your legs outward.
4. Pause briefly at the outer position before gradually returning them to the starting position, and repeat for reps.

The curtsy lunge is a variation of the traditional lunge that engages different leg muscles.

It targets the inner and outer thighs along with the glutes for improved tone.

Here's how to perform it: 

1. Stand tall, maintaining a straight back, a lifted chest, and feet hip-width apart.
2. Step your right foot diagonally back and left, bending both knees as your right leg descends.
3. Keep your left knee aligned over your ankle and maintain a neutral spine.
4. Before your right knee touches the ground, drive back up using your left leg.
5. Return to the starting position with feet facing forward at hip width.
6. Repeat the movement on the opposite side, with your left foot planted and your right leg returning to the right.