Gluteus Minimus Stretch: Best Stretching Routine for Flexibility

In this article, I’ll show you the most effective way to achieve gluteus minimus stretch.

I’ve created a stretching routine that includes dynamic, static, and PNF stretching. You will also learn the function of this muscle and why stretching it is important for your hips.

Gluteus Minimus Function

The gluteus minimus is one of three muscles in the gluteal region (the others two are the gluteus maximus and medius).

Gluteus minimus is active when you stand on one leg or perform exercises such as pelvic drop exercises, side-lying hip abduction, single-leg bridge, and single-leg squats.

During walking, the gluteus minimus and gluteus medius together pull the femur head into the acetabulum every time you step on one leg, which means gluteus minimus stabilize hip joint. See the picture below.

Why Should You Stretch Gluteus Minimus?

The gluteus minimus and medius are constantly active when you stand or walk, so it’s important to make sure these muscles don’t become overly tight. This reduces the risk of tendinosis or tendon tear in both muscles.

According to official data, 10-25% of people in developed countries experience pain in the gluteal region.

This condition is called Greater Trochanteric Pain Syndrome (GTPS) and is most commonly associated with injuries to the tendons of the gluteus medius and minimus muscles in the area around the greater trochanter of the femur.

Gluteus Minimus Stretch: Stretching Routine for Hip Flexibility

Before stretching the gluteus minimus, make sure to allocate 5-10 minutes for dynamic warm-up of this muscle. You can do this in the following way:

• Walk briskly for 5 minutes.
• Do 3 sets of 10 repetitions of Bridges/Hip thrusts.
• Do 3 sets of 10 repetitions of Squats with hip abduction.
• Stand on one leg for 3 sets of 30 seconds each.

After that, I recommend that you follow the steps in this routine for stretching the gluteus minimus.

Dynamic Gluteus Minimus Stretch

• Start by lying on your back.
• Swing with one of your legs to the opposite side.
• Return to starting position.
• Repeat 15x.
• This exercise is known as “leg crossover”

Static Gluteus Minimus Stretch

• Start from sitting on a floor with legs bent and crossed.
• Pull your leg to the chest.
• Rotate your torso to the side you are stretching.
• Hold for 30s.

PNF Hold-Contract Stretching for Gluteus Minimus

This is a game changer when you are stretching the gluteus minimus. With PNF technique, you will increase range of motion, reduce muscle pain and improve flexibility faster than with only traditional static stretching.

Here is how to do it.

• Start from a 90/90 wall position, making sure your front and back leg forms a 90-degree angle with a wall.
• Contract phase: Push gently with your front knee downward and squeeze your glutes for 6s.
• Stretching phase: Lean forward with your upper body. Hold for 10s.
• Repeat this process five times more, each time going into deeper stretch.

Safety Tips When Stretching Gluteus Minimus

When stretching the gluteus minimus, pay attention to the following:

• Warm up the muscle with a few sets of squats, bridges, and one-legged exercises first.
• Start stretching this muscle slowly and do not bounce into the stretch.
• Breathe deeply while stretching the gluteus minimus. Exhale and go deeper into the stretch.
• Hold the static stretch for up to 30 seconds.
• If you experience sharp or severe pain, stop stretching.

Learn the best stretching routines for flexibility for upper & lower body, how to stretch as an athlete (PNF stretching) and much more in this stretching book I’ve created.