Gluteus Minimus Stretching Exercises

Along your hip run the gluteus medius and the gluteus minimus. These two muscles work together to move your leg out to the side and to rotate your leg. The gluteus minimus, which lies under the gluteus medius, also plays a strong role in stabilizing the hip, especially when you shift weight onto one leg. Although small, a tight gluteus minimus can lead to hip, back and leg pain. Performing a few daily stretches can help keep this muscle loose and healthy.

  1. Standing Stretch

    • The standing stretch is an effective stretch for people with tight hips since it doesn't require a large range of motion. Start by standing with both feet together. Move your right leg behind the left and then place your right foot on the floor behind your left foot. The outer edges of your feet should be touching with your right knee behind the left knee. Exhale and lean a few inches to the left. Hold the stretch for 20 to 30 seconds, then return to the start position. Repeat on the other side.

    Seated Twist

    • The seated twist not only stretches your gluteus minimus, but it also provides a nice stretch across your back. Sit on the floor with your legs straight out in front of you. Take your right leg and cross it over the left resting the right foot to the outside of the left knee. Place your left elbow to the outside of your right knee; your right hand should be on the floor behind you for stabilization. Use your left arm to gently press against the right leg. Press until you feel a light stretch and hold for 20 to 30 seconds. Release, return to the start position and repeat on the other side.

    Supine Hip Stretch

    • After a workout, this stretch provides release throughout the hip and outer leg. Lie on your back with your legs bent and your feet on the floor. Then, cross your right foot over your left leg, so the outside of your right foot rests on the left knee. Grab the left thigh and gently pull the left knee toward your chest until you feel a pleasant stretch in your hip. Hold this position for 20 to 30 seconds. Slowly release the leg and then perform the stretch on the opposite side.

    Chair Stretch

    • You can relieve some of the soreness that comes from sitting all day at work by doing this seated stretch. Sit on a noncushioned chair with your feet flat on the floor directly under your knees. Cross your right leg over the left so the outer side of your right ankle rests on your left knee. Rest your hands on your knees. Keeping your back straight, slowly lean your upper body over your legs. Once you feel a stretch in your right hip and upper thigh, stop and hold that position for 20 to 30 seconds. Return to the start position and repeat on your other side.