Last Updated on August 31, 2021 by Femniqe
The gluteus minimus is a big deal!
Especially, if you’re working to grow your upper butt. You have to pay attention to it if you want those glute gains.
It’s one of the secondary gluteal muscles that helps with hip extension and also influence the shape of your glutes. If you’re really serious about developing bigger and rounder glutes then your training have to hit these specific areas.
This were doing gluteus minimus exercises are super effective.
This 9 minute gluteus minimus workout is perfect for that.
Also you can do it at home.
The Gluteus Minimus Exercises Overview
For this routine you’ll be doing four separate workouts all engaging the gluteal muscles but mostly the minimus.
That’s our target.
For some of the exercises you can use a resistance band as it is optional.
But highly recommended!
Resistance band is a must-have for anyone who is serious about growing their glutes. That being said it’s still optional.
As usual you’ll be given a workout chart below showing the amount of sets and reps for each exercise.
Okay, let’s break down each workout.
1. Lateral Banded Skips
You will be starting off the routine with a squat variation that uses the resistance provided by the band.
Very low impact but will definitely challenge the gluteus minimus.
How to do it
- Get into the starting position as shown in the image with your thighs bent 30° to the ground.
- The resistance band should be right below your pelvic area.
- You’re going to jump to the left landing into a wide squat position.
- Now jump back to the starting point and repeat.
Note: When you land into the wide squat position make sure that you feel the tension from the resistance band.
2. Lunge-To-Knee Pump
With this lunge variation not only will you work those glutes but also your quads and hamstrings.
Even your core will get some of the action.
How to do it
- You’re going to get into the starting position as shown in the image above, left foot forward and right knee hovering above the ground.
- Perform an explosive jump and then land into the original position.
- Now do a forward kick with the right knee as shown in the image above.
- Return to the starting point and repeat.
Note: You don’t have to jump very high as your feet just needs to be slightly off the ground.
3. Side Banded Ninja Kick
This workout looks comfy to perform but don’t let it fool you.😉
It’s going to really work your butt off!
Especially, if you include the resistance band.
How to do it
- Get into position A lying on your right side, right hand supporting your head and left leg bent towards your chest.
- The resistance band should be right above both kneecaps.
- Straighten your left leg 30° to the ground as shown in position B.
- Hold that position for one second then return to position A and repeat.
Note: Again it’s very important that you feel the tension in your glutes when performing the exercises.
“If the glutes aren’t burning you’re doing something wrong. Go slow, don’t rush through the sets.”
4. Squat Banded Knee Taps
Very similar to the first exercise but with a small twist.
This small change will engage your gluteus minimus even more.
How to do it
- Get into the squat position as shown in the image above.
- You’re going to tap your right ankle with your left toe.
- Then move to the left tapping your left ankle with your right toe.
Note: A workout video will be provided below demonstrating the exercises for better clarity.
The 9 Minute Gluteus Minimus Exercises Plan
See The Exercises Demonstrated Below
How To Use This Minimus Exercise
Now obviously this isn’t going to be your core workout for the week. This is a perfect addition to your current routine as you can add it as a finisher.
If your main goal is to hit the gluteus minimus then you can do this routine at least 4 times a week.
If you’re looking for that extra glute pump, you can do the entire routine two times.
Also if you want to take things to another level you can combine this routine with this gluteus medius workout.
That will definitely give you a good glute pump! 😉
Just make sure you’re performing the exercises at a moderate pace and not blasting through the reps just for counting.
Benefits Of Doing Gluteus Minimus Exercises
Remember that the minimus muscles are located on the side of your hips which means it’s an abductor muscle.
It helps to move your leg laterally or out to the side.
You’ll be able to climb stairs, squat better, perform more glute-focused workouts efficiently.
Plus, you’ll be able to walk and run better.
Nutrition For Glutes Growth
Bear in mind, none of this matters if your nutrition is all over the place.
This is mentioned in every single glutes workout we create because a lot of people forget this main part.
Whether you want to grow bigger glutes or lose body fat, your nutrition dictates 80% of the results.
Yes, it’s that important!
To grow any kind of muscle your nutrition has to support that training.
In this case, to grow your glutes you have to eat in a calorie surplus.
It doesn’t mean you should eat everything you come across for the sake of jacking up your calorie count.
It means eating more nutrient-dense foods that actually grow your glutes.
Here is a meal guide you can use.
Go ahead and try this workout!
Even though the gluteus minimus is the smallest of the gluteal muscle group it has a big role to play.
By doing glute isolation routines like these, you will be able to develop an enviable butt that will turn heads all day! 😉