A Pain in the Butt

The gluteus minimus is a deep, small, powerful glute muscle that lies far back in the buttocks. You may have guessed by its name, it is small and lies underneath its neighbors gluteus medius and gluteus maximus. It plays an important role in hip abduction, internal rotation, and forward movement of the leg at the hip joint. The gluteus minimus also helps stabilize the pelvis during a single-leg stance, preventing excessive hip drop on that side.

This stabilizing role is important while walking or running, lifting heavy objects, or doing explosive exercises such as jumping. When performing daily activities or targeting these glutes during exercise, ensure to keep your legs in alignment with your torso for maximal activation of this crucial muscle.

Generally, the pain one may experience in the gluteus minimus is a result of overuse and wear & tear, but can also occur due to the aging process. In addition, those that participate in sedentary lifestyles may find they experience slight discomfort. Muscle imbalances, poor posture, and poor spinal or foot mechanics can also cause or contribute to strains, which cause an inflammatory response.

Primary symptoms of gluteus minimus tightness or injury include hip pain, an abnormal gait, and lower back pain. These symptoms can increase with long periods of sitting, standing, and walking.

Your typical gluteus minimus pain patterns share symptoms of other muscle pains and vertebral issues, so gluteus minimus pain as a root issue often gets overlooked. However, the stretches below are recommended as one of the first tactics to eliminate your pain because the process is non-invasive, low to no cost, low risk, and could potentially eliminate the majority of your problems. It’s recommended to see your health care provider for pain that is not subsiding, as he may run tests like an MRI or X-ray to see the condition of the muscle and rule out other pain causes.

CURTSY LUNGES

Curtsy lunges are an effective variation of the traditional lunge exercise, activating the gluteus minimus more than a regular lunge. To perform the exercise correctly, begin by standing with your feet hip-width apart and shifting most of your weight onto one foot while drawing the other foot backward and in line with that hip. The foot should be shifted far enough away so that it’s behind and slightly to the left of the other foot.

It’s essential to have your hips facing forward throughout. Avoid rotating them outward as you lunge down. Instead, lower your right knee close to the ground before returning to a standing position and repeating on either side until you have completed your desired number of repetitions. Performing curtsy lunges correctly will improve muscle tone and greater stability and agility in the lower body muscles.

FIRE HYDRANTS

Fire hydrants, commonly seen in pilates classes, are a simple yet challenging exercise that can be easily underestimated. To do the fire hydrant exercise, start by positioning your hands underneath your shoulders and your knees underneath your hips, with your spine perfectly horizontal to the floor. Then, exhale and lift your knee off the floor, using strength from your glute and hip muscles to generate the lifting motion.

Follow this movement with an inhale as you drop the knee back under the hip before repeating the same motion on the other side. Make sure you keep an uninterrupted horizontal position of your torso during the exercise for it to be truly effective.

GLUTE BRIDGES

Glute bridges are a great way to strengthen your glutes, hamstrings, and lower back muscles. To do the exercise correctly, begin by lying flat on your back with your feet hip-width apart and firmly planted on the floor. Next, engage your core muscles as you push through your heels and raise your hips into the air until they form a straight line with your shoulders and knees. Next, slowly lower your hips back to the floor, making sure not to let them drop too quickly. You can increase the challenge by adding weight to your hips as you bridge up and down. Taking it slow and focusing on the form is key to reaping the full benefits of these exercises.

CLAMSHELLS

The clamshell exercise is an effective way of strengthening the glute muscles. To begin, lie on your right side with both legs outstretched. Then, bend your knees and make sure your feet align with your hips, so your lower body forms a 90-degree angle in the air.

Your entire upper body should stay straight and face forward during this movement. Lift one leg to a certain level higher than the ground and above your hip, keeping the toes together, then open from the hip joint by raising the knee of its counterpart. Squeezing the glutes on the extended leg is advised for maximum benefit. Complete ten reps for each side for best results.

BOX STEP-UPS WITH A LEG LIFT

Step-ups are an ideal way to get your gluteus minimus going. Take it up a notch by incorporating leg lifts for an extra challenge. Find a box that is comfortably difficult for you to step onto, or settle with stepping on stairs if no box is available. Begin the exercise by placing your right foot onto the box and lifting your left leg, so the quad is parallel to ground level.

Keeping your left leg high at the apex, carefully lower it down and step off the box with your right foot. Then switch sides by stepping onto the box with your left foot and raising your right leg to a parallel position against the ground. Keep alternating between lifting each side until you feel worn out!

As you raise yourself onto the box, ensure that your hips remain facing forward. Achieve this by stepping straight on top of it – not around – and if you find it challenging to elevate while keeping lined up, your box may be too high.

DEADLIFTS

During deadlifts, your gluteus minimus and the biggest muscles of your lower body, including the hamstrings and gluteus maximus, are all activated. If you’re beginning to use this exercise or lifting a large amount of weight, ensure that you have an experienced trainer or spotter nearby.

Position your feet, so they are comfortably shoulder-width apart, and the barbell should be placed in front of you. Squat down to grab the bar just outside of your legs before standing up by extending both hips forward while keeping a firm grip on the weight with straight arms. Make sure to maintain an engaged core and neutral spine throughout this lift for optimal safety against back injuries! After achieving a straight upright position and contracting your glutes, gradually loosen that contraction and permit the bar to draw down your upper body.

Gluteus minimus pain is a literal pain in the butt. But luckily, it can be targeted with specific stretches. Start with these. If you want to try different or more advanced stretches, click the button below for a complimentary assessment with a Success Studio trainer.