The gluteus minimus is the smallest and deepest of the three gluteal muscles, sitting beneath the gluteus medius on the outer hip. It is also the most overlooked. Most hip strengthening programmes target the gluteus maximus through hip thrusts and squats and the gluteus medius through clamshells and lateral band walks. The gluteus minimus receives almost no direct training attention in most programmes, yet it plays a critical role in hip stabilisation during single-leg activities that is not fully replicated by the larger gluteal muscles.
Understanding what the gluteus minimus does specifically, why it matters for both injury prevention and athletic performance, and which exercises target it most directly allows a more complete approach to hip development than the standard gluteal training programmes provide.
What the Gluteus Minimus Is and Does
Anatomy: The gluteus minimus is a fan-shaped muscle originating from the outer surface of the ilium (the wing of the pelvis) and inserting into the front of the greater trochanter of the femur. It sits directly beneath the gluteus medius and is completely covered by it.
Primary functions:
Hip abduction: The gluteus minimus contributes to moving the leg away from the midline, working alongside the gluteus medius. However, because of its insertion point on the front of the greater trochanter rather than the top, its abduction contribution is less than the medius.
Hip internal rotation: This is the function that most clearly distinguishes the gluteus minimus from the gluteus medius. The anterior fibres of the gluteus minimus are the primary hip internal rotators of the gluteal group. When the hip is extended, the minimus rotates the femur inward in the socket. This internal rotation function is largely absent from standard hip abductor exercises and requires specific targeting.
Pelvic stabilisation during single-leg stance: Like the gluteus medius, the gluteus minimus prevents the pelvis from dropping on the unsupported side during single-leg activities (the Trendelenburg sign). Both muscles work together as the primary pelvic stabilisers during walking, running, and single-leg athletic movements.
The functional distinction from the gluteus medius:
Both muscles abduct the hip and stabilise the pelvis. The key distinction is the internal rotation function of the minimus. The posterior fibres of the gluteus medius actually contribute to external rotation, meaning that the two muscles have antagonistic rotational functions. Exercises that specifically load hip internal rotation target the minimus more specifically than exercises that load abduction alone.
Why Glute Minimus Weakness Matters
Trendelenburg gait and running mechanics: Weakness in the gluteus minimus (alongside the medius) produces the characteristic hip drop during single-leg stance. During running, this manifests as excessive lateral trunk sway, increased medial knee movement, and inefficient energy transfer between strides. Hip drop is associated with IT band syndrome, patellofemoral pain, and lower back pain in runners.
IT band syndrome: The gluteus minimus, through its role in hip internal rotation control and pelvic stabilisation, influences the degree of hip adduction and internal rotation that occurs during the stance phase of running. Insufficient gluteus minimus strength allows excessive femoral adduction and internal rotation, which increases the tension in the IT band and increases the risk of IT band syndrome.
Patellofemoral pain: The same mechanism of excessive femoral internal rotation that increases IT band tension also increases the lateral tracking of the patella. Strengthening the gluteus minimus specifically addresses the internal rotation component of this problem that general hip abductor training misses.
Hip impingement: The gluteus minimus contributes to the centring of the femoral head within the acetabulum during dynamic movements. Weakness allows slight displacement of the femoral head that can contribute to femoroacetabular impingement symptoms during hip flexion activities.
The Best Gluteus Minimus Exercises
Exercises Emphasising Hip Abduction and Internal Rotation
Side-Lying Hip Abduction With Internal Rotation
Why it specifically targets the minimus: Standard side-lying hip abduction allows the hip to drift into external rotation during the lift (the foot rotates upward). This position loads the posterior gluteus medius fibres more than the minimus. Internally rotating the hip (pointing the toes slightly downward rather than upward) during the abduction specifically shifts the load toward the anterior gluteus minimus fibres.
How to do it:
- Lie on the side with the body straight
- Turn the top foot slightly downward so the toes point toward the floor (hip internal rotation)
- Lift the top leg to approximately 30 to 40 degrees while maintaining the internal rotation
- The heel should be slightly higher than the toes throughout the lift
- Lower slowly and repeat
- Complete 3 sets of 15 reps per side
Key cue: The internal rotation component is what differentiates this from standard hip abduction. If the toes drift upward during the lift, the minimus emphasis is lost. Maintain the toes-down position throughout.
Progression: Add an ankle weight for external loading.
Clamshell With Internal Rotation Bias
Why it targets the minimus: The standard clamshell externally rotates the hip, loading the posterior glute medius and external rotators. A modification that begins in slight internal rotation before opening into external rotation loads the minimus through its range more completely.
How to do it:
- Lie on the side in the standard clamshell position
- Begin with the top foot slightly lower than the top knee (slight internal rotation)
- Lift the top knee while allowing the foot to rise naturally
- Return to the starting position with the foot slightly lower than the knee
- Complete 3 sets of 12 to 15 reps per side
Standing Hip Abduction With Forward Lean
Why it targets the minimus: The gluteus minimus is more active when the hip is in a flexed position than when it is in extension. Performing hip abduction with a slight forward trunk lean places the hip in more flexion, increasing the minimus contribution relative to the medius.
How to do it:
- Stand beside a wall or hold a support for balance
- Lean slightly forward from the hips (approximately 20 to 30 degrees)
- Lift the outside leg away from the body while maintaining the forward lean
- Hold for 2 seconds at the top
- Lower slowly
- Complete 3 sets of 12 per side
Progression: Add a resistance band above the ankle for external loading.
Exercises Emphasising Hip Internal Rotation
Side-Lying Hip Internal Rotation
Why it specifically targets the minimus: This directly trains the primary differentiating function of the gluteus minimus: hip internal rotation. Few standard programmes include hip internal rotation exercises, making this one of the most specific and most underused minimus exercises.
How to do it:
- Lie on the side with both knees bent at 90 degrees and hips bent at 45 degrees
- Keep the feet stacked on top of each other
- Lift the bottom foot upward (rotating the top leg inward at the hip)
- Hold for 2 seconds at the top
- Lower slowly
- Alternatively: keep the bottom foot still and lower the top foot toward the floor (internal rotation of the top hip)
- Complete 3 sets of 12 per side
Key cue: The movement should be felt in the deep outer hip, not in the knee or lower leg. If knee discomfort occurs, reduce the range.
Seated Hip Internal Rotation
Why it targets the minimus: The seated position places the hip in flexion, which as noted above increases gluteus minimus activity during rotation movements.
How to do it:
- Sit on the edge of a chair with feet flat on the floor, hip-width apart
- Place a resistance band around both ankles or use the hands for resistance
- Rotate one foot outward (which internally rotates the hip) against resistance
- Hold for 5 seconds
- Return and repeat
- Complete 3 sets of 10 per side
Alternative: Sit on the floor with knees bent and feet planted. Allow both knees to drop to one side (hip external rotation), then return. The return from external rotation is driven by the hip internal rotators including the minimus.
90/90 Hip Rotation
What it develops: Both hip internal and external rotation in the 90/90 position, developing the full rotational range under active control.
How to do it:
- Sit on the floor with both hips and knees at 90 degrees (front leg like a low hurdle, back leg like a pigeon stretch)
- From this position, rotate both legs to the opposite side (the front leg becomes the back leg)
- The hip internal rotation of the leading leg drives the transition
- Hold each end position for 5 seconds
- Complete 3 sets of 8 transitions per side
Athletic relevance: The 90/90 position and transition is one of the most specific exercises for hip rotational control, developing the full range of hip rotation that is required in cutting, kicking, and multi-directional athletic movements.
Functional Exercises With High Glute Minimus Demand
Single-Leg Squat (Pistol Progression)
Why it targets the minimus: During single-leg squatting, the gluteus minimus works alongside the medius to prevent the pelvis from dropping and to control femoral internal rotation at the knee. The demand is particularly high during the descent when the hip is in significant flexion, which as noted increases minimus activity.
How to do it:
- Stand on one leg with the other leg extended forward
- Lower slowly into the single-leg squat
- Focus on keeping the knee tracking over the second and third toes (not collapsing inward)
- Drive through the heel to return to standing
- Complete 3 sets of 5 to 8 per leg
A key observation: Athletes with weak gluteus minimus often show excessive internal rotation of the femur during the single-leg squat descent, with the knee drifting medially. If this occurs, the glute minimus exercises above should be prioritised before loading the single-leg squat further.
Lateral Band Walk
Why it targets the minimus: The lateral band walk with a loop band above the knees requires sustained hip abductor and internal rotator activity to maintain the hip position while moving laterally. The minimus is active throughout to prevent the moving leg from externally rotating during the step.
How to do it:
- Place a loop resistance band just above the knees
- Assume a quarter squat position with feet hip-width apart
- Step laterally, maintaining the quarter squat and keeping the toes forward
- The band should remain under consistent tension throughout
- Complete 3 sets of 15 steps per direction
Key cue: The toes must remain pointing forward throughout. Any toe rotation outward indicates the hip is drifting into external rotation, reducing the minimus demand.
Step-Up With Hip Abduction
Why it targets the minimus: Adding a hip abduction movement at the top of the step-up places the stepping leg in a single-leg stance position (high minimus demand for pelvic stabilisation) and then adds an abduction movement that further loads the minimus in the forward-leaned hip position.
How to do it:
- Stand facing a step or box of 30 to 40 centimetres
- Step up with one foot
- At the top, immediately lift the opposite leg out to the side (hip abduction)
- Hold the abduction for 2 seconds
- Lower the abducted leg and step back down
- Complete 3 sets of 10 per side
Single-Leg Bridge With Hip Internal Rotation
Why it targets the minimus: The standard single-leg bridge develops the gluteus maximus and medius. Adding a gentle inward rotation of the lifted leg (slightly rotating the knee inward while holding the bridge) activates the minimus of the supporting leg through its stabilisation demand.
How to do it:
- Lie on the back in the single-leg bridge position (one leg extended, one foot on the floor)
- Drive the hips up to the bridge position
- At the top, gently rotate the extended leg slightly inward at the hip
- Hold for 5 seconds
- Lower and repeat
- Complete 3 sets of 10 per side
How to Programme Glute Minimus Training
As a warm-up activation protocol:
The most effective use of specific glute minimus exercises is as a pre-training activation sequence before running, lower body strength training, or athletic practice. 2 to 3 sets of the side-lying hip abduction with internal rotation and the seated hip internal rotation before training activates the minimus and improves its contribution during the subsequent session.
As a targeted weakness correction:
Athletes who show hip drop during single-leg activities, excessive knee valgus during squatting or landing, or IT band and patellofemoral symptoms should include 2 dedicated glute minimus sessions per week alongside regular training. The programme below provides the structure for this.
As part of a complete hip programme:
The glute minimus exercises in this guide complement rather than replace standard gluteal training. The complete hip programme would include:
- Gluteus maximus: hip thrusts, Romanian deadlifts, squats
- Gluteus medius: clamshells, lateral band walks, side-lying hip abduction
- Gluteus minimus: the exercises in this guide with internal rotation emphasis
8-week targeted glute minimus programme (2 sessions per week):
Session A:
- Side-lying hip abduction with internal rotation: 3 x 15 per side
- Side-lying hip internal rotation: 3 x 12 per side
- Lateral band walk: 3 x 15 steps per direction
- Single-leg squat (to box): 3 x 8 per leg
Session B:
- Seated hip internal rotation: 3 x 10 per side
- Standing hip abduction with forward lean: 3 x 12 per side
- Step-up with hip abduction: 3 x 10 per side
- 90/90 hip rotation: 3 x 8 transitions per side
- Single-leg bridge with hip internal rotation: 3 x 10 per side
Sport-Specific Glute Minimus Applications
Runners: The glute minimus is one of the primary muscles responsible for preventing hip drop during the single-leg stance phase of running. Targeted glute minimus training directly improves running economy by reducing energy-wasting lateral trunk movement.
Football and multidirectional sports: Hip internal rotation control during cutting and direction changes is a primary determinant of knee stability. Strong glute minimus function prevents the excessive femoral internal rotation that increases ACL stress during cutting movements.
Cyclists: The hip internal rotation function of the gluteus minimus is active during the downstroke of the pedal revolution. Insufficient minimus strength contributes to knee tracking problems and medial knee pain in cyclists.
Swimmers: The hip internal rotation and abduction functions of the minimus are both active during the flutter kick and the breaststroke kick. Developing minimus strength improves kick mechanics and reduces hip fatigue during extended sets.
Frequently Asked Questions
How is the gluteus minimus different from the gluteus medius?
Both muscles abduct the hip and stabilise the pelvis during single-leg stance. The key difference is that the anterior fibres of the gluteus minimus are the primary hip internal rotators of the gluteal group, while the posterior fibres of the gluteus medius contribute to external rotation. Standard hip abductor exercises (clamshells, lateral band walks) target the medius more than the minimus. Exercises that incorporate hip internal rotation, as described in this guide, are required to specifically load the minimus.
Can I feel the gluteus minimus working during exercises?
The gluteus minimus is a deep muscle covered by the gluteus medius, so it is difficult to feel in isolation. The side-lying hip abduction with internal rotation and the side-lying hip internal rotation exercises should produce a deep aching sensation in the outer hip rather than the superficial burning of the gluteus medius during clamshells. If the sensation is primarily superficial, the internal rotation component may need to be emphasised more strongly.
How long does it take to strengthen the gluteus minimus?
Meaningful improvements in gluteus minimus strength and neuromuscular control are typically noticeable within 4 to 6 weeks of twice-weekly training. The reduction in hip drop during single-leg activities and the improvement in knee tracking during squatting and landing are the most practical indicators of progress. Objective improvements in single-leg squat control and lateral pelvic stability during running analysis typically develop over 8 to 12 weeks of consistent training.
Should I train the glute minimus if I have no pain or movement issues?
Yes, as prevention. The glute minimus is undertrained in most standard gym programmes, and the resulting weakness is a common contributor to running injuries, knee tracking problems, and lower back pain that develops over time. Including 1 to 2 sets of specific glute minimus exercises before lower body training sessions costs minimal time and provides meaningful injury prevention value.
Is hip internal rotation training safe for people with hip impingement?
Hip impingement (femoroacetabular impingement) typically involves pain at the end of hip flexion and internal rotation. The exercises in this guide involving internal rotation should be performed pain-free and within comfortable range only. If any exercise produces pain in the front of the hip, it should be discontinued and a physiotherapist should guide the rehabilitation approach for the specific impingement type.