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The gluteus minimus is the smallest of the gluteal muscles. It is responsible for abduction of the hip, which occurs when you draw your leg away from your body. The gluteus minimus also aids the gluteus medius in stabilizing the pelvis while walking and running. Strengthen your gluteus minimus with hip-targeting resistance training exercises to build strong, stable hips.
Side Bridge Hip Abduction
Lie on your right side with your hips and feet stacked and your upper body supported on your right elbow. Place your left hand on your hip.
Stabilize your abdomen and exhale as you lift your hips off the floor while simultaneously lifting your left leg away from your right leg.
Slowly lower back to the starting position and prepare for the next repetition.
Perform 10 to 15 repetitions then switch sides and repeat the exercise.
Standing Hip Abduction
Attach a resistance band to a low, sturdy object.
Stand with your left side toward the anchor point and attach the other end of the band to your right ankle.
Take a step to the right so that the band is taut then transfer your weight to your left leg.
With your torso erect, exhale as you pull against the band to lift your right leg as high as possible out to the side. Slowly return to the starting position.
Complete 10 to 15 repetitions then repeat the exercise with your left leg.
Seated Hip Abduction
Adjust the weight on the machine to a challenging resistance.
Sit in the machine with your legs on the inside of the pads and grasp the handles or the sides of the seat.
Release the safety lever and allow your legs to come together.
Exhale and press your legs as far apart as possible then slowly return to the starting position.
Complete eight to 12 repetitions.
- Perform two to three sets of each exercise.
- Each exercise should be performed two to three times per week with at least 24 hours between each session to allow for complete muscle recovery.
- Move using slow, controlled movements to avoid injury.