Muscle Breakdown: Gluteus Minimus
Table of Contents
What Is the Gluteus Minimus
The Gluteus Minimus is one of the muscles that make up the Glutes. It is the smallest of the Glute muscles and the deepest of the muscle group. The Gluteus Maximus & Gluteus Medius are the other muscles that support the Gluteus Minimus.
Gluteus Minimus Muscle & Cadaver
Gluteus Minimus Function
The function of the Gluteus Minimus is similar to the Gluteus Medius. The Gluteus Minimus helps too,
Stabilize the hip
Abduction of the hip
Partially medially rotates the thigh
Gluteus Minimus Origin And Insertion
Gluteus Minimus Origin
The origin of the Gluteus Minimus is the outer surface of the Ilium between the middle and inferior gluteal lines.
Gluteus Minimus Insertion
The Gluteus Minimus inserts into the anterior surface of the greater trochanter of the Femur.
Gluteus Minimus Action
The Gluteus Minimus acts with the other muscles of the Glutes to produce many movements such as,
Walking
Running
Squatting movements
Lifting objects from the ground
Getting up off the ground
Lunging movements
Gluteus Minimus Tendon
The Gluteus Minimus is a fan-shaped muscle, where the fibers of the muscle come together at the insertion point to form a tendon. The tendon of the Gluteus Minimus is susceptible to tears and tendinosis.
Gluteus Minimus Tendinosis
Gluteus Minimus Tendinosis can be the result of wear and tear to the tendon over time. This can be from weak Gluteal muscles. Weak Gluteal muscles can contribute to hip-instability, causing more pressure on the Glutes, and thus creating tendinosis. Gluteus Minimus Tendinosis can manifest itself as swelling, pain, a stiff hip joint. Pain may become worse with movement such as climbing stairs, and you may experience a loss of strength in the Gluteus Minimus.
Treatment for tendinosis includes rest, ice, heat and elevation. Consulting your doctor or Physical Therapist if you suspect Gluteus Minimus Tendinosis will be beneficial to your recovery process and will help to identify if there is a further injury.
Gluteus Minimus Tendinosis is common in athletes, specifically distance runners, and those in endurance sports.
Gluteus Minimus Tear
A tear to the Gluteus Minimus Tendon (similar to a tear of the Gluteus Medius) will present itself as pain on the outside of the hip. Those who have suffered from a tear may complain of pain if they are laying on the affected side, or increased fatigue when they are active. Sometimes, you may not even know that you have torn your Gluteus Minimus and you will be asymptomatic. These types of tears can occur from tissue degeneration and are more likely to occur in older adults.
Your doctor may use an MRI to confirm if there is a tear to the Gluteus Minimus. They may also perform other manual tests to determine if an MRI is needed. Anti-inflammatories can help to reduce pain, and rest, ice and heat are all helpful methods to promote recovery. In severe Gluteus Minimus tears, surgery may be required.
Gluteus Minimus Tear Surgery
If surgery is required to repair a torn Gluteus Minimus, a procedure called an Endoscopic Gluteus Minimus Repair may be suggested. Endoscopic surgeries are usually minimally invasive and involve small incisions around the hip joint to repair the muscle.
In very rare cases, open surgery may be required, where a large incision is made at the hip, and the Gluteus Minimus is repaired.
In either case, there will be recovery time after the surgery. Your doctor will let you know how long it may take before you can start to rehabilitate the joint. Once you have healed from the surgery, movements such as light stretching and going through your range of motion will help to prepare the Gluteus Minimus for strengthening exercises. Once again, your doctor or therapist will tell you what an appropriate timeline is for your recovery. Trying to get back to activity faster and not resting will only result in a longer rehabilitation period and may even set back your progress!
Gluteus Minimus Strain
Gluteal strains can occur when running or jumping or from a sudden overstretching of the muscle. It is not common to strain the Gluteus Minimus, and muscle strains more likely to occur in the Gluteus Maximus or Medius. Often, walking up or down the stairs will irritate a Gluteal strain. Your healthcare provider will be able to diagnose if you have a Gluteal strain and provide you with an appropriate treatment plan.
Gluteus Minimus Innervation
The Gluteus Minimus is innervated by the Superior Gluteal Nerve.
Gluteus Minimus Pain
Pain on the outside of the hip is indicative of a muscle strain or tear to the Gluteus Minimus. Whenever you feel pain in a muscle, it is advised to stop the activity and ice the affected area. Take some time off and monitor if you are experiencing any additional symptoms such as bruising, swelling or loss of strength. Experiencing additional symptoms, or pain that gets worse with movement is an indicator from the body to see your healthcare professional. Ignoring these signs may lead to further complications or creating a more severe injury!
Gluteus Minimus Exercises
Rainbows
Lie down on your side propped up by one elbow. This supporting elbow should be stacked directly underneath both shoulders. Keeping your hips, torso and shoulders in a straight line, raise the foot of the top leg up and behind the stabilizing leg. Bring the foot of the top leg back over the stabilizing leg and in front. You will be making an arch with your foot behind and in front of the supporting leg. Repeat this movement for 3 sets of 10 reps.
Leg Swings
This variation of Leg Swings has you lying down on your side in the same starting position as described for the Rainbow exercise. Instead of moving your foot in an arch, you will keep the leg elevated, and swing the foot forwards and backwards. Repeat this movement for 3 sets of 10 reps and repeat the exercise on the other side. Click here to see the traditional variation of the leg swing.
Side Bridge
Assume the same starting position as the Rainbow exercise. You may stack both feet on top of each other, or have one foot in front of the other. Elevate the hips off the ground by bracing the core. Lower your hips down towards the ground, and then repeat the movement for 3 sets of 10 reps. Repeat on the other side.
Gluteus Minimus Stretch
Try the following stretches to engage the gluteus minimus and the Hamstring muscle group:
Cross-Legged Glute Stretch
Sit down with your legs crossed. Take a deep breath in, and as you exhale, reach forwards with your hands and bend at the torso as far as you can. Hold this position for 30 seconds to 1 minute.
Z-Sit
Begin sitting cross-legged on the floor. Move the lower part of your right leg to be horizontal in front of you, with a 90-degree angle in the knee (as close as you can get to a 90-degree angle is fine!). Extend the left leg straight out behind you. Keep the torso upright, or you can bend in front of you. Hold this position for 30 seconds to 1 minute.
