The gluteus minimus, with the gluteus medius, abducts your thigh, meaning it moves your leg outward away from your body. The gluteus minimus also stabilizes your hips, particularly when you are balancing on one leg, making it an important component of walking, running or any other motion that requires you to shift weight to one leg. When the gluteus minimus becomes tight, it pulls on your pelvis and can cause pelvic and back pain.
Thread the Needle
Lie on your back and cross your right ankle over your left thigh. Bring your legs toward your chest, lacing your right arm through the triangle created by your legs and grasping the back of your left thigh with both hands. Gently pull your left thigh toward your chest until you feel a stretch in your right outer thigh. Hold the position for 20 to 30 seconds. Repeat three times on both sides.
Wall Stretch
Wear clean socks when doing this stretch to allow you to move more easily and protect your wall. Place your feet against a wall with your legs slightly bent. Cross your right ankle over your left thigh. Slide your left foot down the wall as you bend your left knee until you feel a stretch in your right outer thigh. Repeat three times, holding the position for 20 to 30 seconds. Switch legs and stretch the other side.
Supine Twist
Lie on your back and cross your right thigh over your left thigh. Slowly lower your knees to the floor on the left side of your body, allowing gravity to help ease you into the stretch. Hold the position for 20 to 30 seconds. Bring your knees upright and cross your left leg over your right leg and lower your knees to the right side of your body. Repeat the stretch on both sides three times.
Supine Crossover
The supine crossover targets your low back and your gluteus minimus. Lie on your back and spread your arms at shoulder level out to your sides. Twist to your left side, moving your right straight leg over top of your body, allowing your leg to relax on the floor near your left hand. Press your right shoulder toward the floor as you press your right leg down. Hold the position for 20 to 30 seconds on both sides, three times each.
