Your gluteus minimus muscles can become strained through overuse, often due to muscle imbalances in the legs and hips. Stretching the gluteus minimus lengthens the muscles to release tension so that the muscles can resume their proper length.
The outer-hip stretch lengthens the gluteus medius as well as the gluteus minimus and tensor fasciae latae. This stretch is beneficial also for runner's knee, piriformis syndrome, iliotibial band syndrome and trigger points in the glutes. To perform the outer-hip stretch, lie on your back with your right leg straight and left knee bent. Touch the side of the left foot to the inside of the right knee and then twist the hips as you lower the inside of the left leg to the floor. Pull the knee down with your hand and hold for 10 to 30 seconds. Repeat on the other side.
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Unlike some glute stretches, the gluteal stretch targets the gluteus minimus, gluteus medius and gluteus maximus. It also stretches the piriformis muscle deep in the buttocks. To perform the gluteal stretch, lie face down with your right leg bent beneath your abdomen and your left leg straight. Bend forward at the waist and hold for 10 to 30 seconds. Repeat on the other side. This stretch helps piriformis syndrome and trigger points in the glutes.
Sitting Gluteus Medius and Minimus Stretch
The sitting gluteus medius and minimus stretch targets both the gluteus minimus and medius muscles. Specifically, the gluteus minimus and the anterior, or front portion, of the gluteus medius are the main muscles lengthened. To perform this stretch, sit with your right leg straight and the bottom of your left foot against your inner thigh. Then, bend forward with a straight spine and tilt your chin down. Keep your hips square as you stretch. Repeat on the other side.
Seated Hip Internal Rotator Stretch
The seated hip internal rotator stretch targets the anterior fibers of the gluteus minimus and the gluteus medius. To perform the seated hip internal rotator stretch, sit with your right knee bent and leg on the floor. Extend your left leg forward and on top of the right leg, pressing the right knee toward the floor as you straighten the left leg. The right knee bends at a 90-degree angle with the shin perpendicular to the left leg. Repeat on the other side.
- SportsPerformanceCentres.com: Gluteus Minimus Referral Pattern: An All Too Often Misdiagnosed Cause of Lateral Leg Pain in Runners. A Case Series (pdf)
- SportsInjuryClinic.net: Gluteus Minimus
- SportsInjuryClinic.net: Outer-Hip Stretch
- SportsInjuryClinic.net: Gluteal Stretch
- Easy Vigour: Gluteus Medius and Minimus Stretch
- ExRx.net: Seated Hip Internal Rotator Stretch (Bent Leg Under)