How to exercise the gluteus minimus? There are many exercise methods. Among the exercise methods, some methods are very good and some methods are not so good. However, some people do not know the exercise methods for gluteus minimus injuries. Then I believe someone still knows how to train the gluteus minimus. So, what are the exercises for gluteus minimus injuries? Let’s learn about the exercise methods together.
1. Back kicking movement
Lie on all fours with your knees together, your palms shoulder-width apart, and your thighs and arms perpendicular to the ground. Lift your left knee, lift your hips at the same time, and extend your right leg backward, bending the instep of your right foot. When you extend your right leg, contract your gluteal muscles and send your leg slightly outward. Keep balance on your hips and place your body weight on your palms and left foot.
Hold and count for 1 second, then contract your right knee toward your chest. Do 15 to 20 times, switching to your left leg. Repeat the entire set of movements for 2 sets.
2. L-shaped leg raise
Lie face to the right side. Stretch your legs forward to form an L shape with your body (or as close as possible). Put your right arm under your head, stack your legs, and bend your instep naturally. Place your left hand on the ground to assist with balance. Gently lift your left leg up to a comfortable height, and then lower your leg back to its original position. Do 15 to 20 reps, then switch to the other side. Repeat the entire set of movements for 2 sets.
3. Balance bridge
Lie face up on your back, bend your knees, and place your feet on an unstable object, such as a rubber ball, a small pillow, or a rolled towel (8 to 15 cm high). Straighten your left leg, contract your gluteal muscles, lift your hips, and then lower your hips back to the ground. Do 12 to 15 reps, then switch sides. Repeat the entire set of movements for 2 sets.
4. Knee lift/leg press
Stand with your legs shoulder-width apart and place your hands by your sides. Relax your right knee and lift your left knee toward your chest until your thigh is parallel to the floor.
Step your left leg backward into a lunge. Press down and contract your glutes at the same time. Keep your right knee aligned with your right ankle (i.e. your right knee should not go past your toes). Stay and count for 1 second, then stand up, raise your left leg again to a position parallel to the ground. Do 15 to 20 times, then switch to your right leg. If you want to increase the amount of exercise, you can lift 2 dumbbells. Repeat the entire set of movements for 2 sets.
5. Kick series
Stand with your feet hip-width apart and your knees slightly bent.
Side kick: Lift your right knee to the height of your belly button. Turn the legs so the insides of the legs are facing down. Kick your right heel out to the right. Hold and count for 2 seconds, then bring your knees back to your chest and kick 10 to 12 times.
Back kick: Lean your body slightly forward and kick your right heel backward. While kicking, turn your head to look behind you to the right, stay and count for 2 seconds, then bring your knees back to your chest and kick 10 to 12 times.
Oblique kick: Kick the heel diagonally backward, turning the leg slightly outward during the kick. Hold and count for 2 seconds, then bring your knees back to your chest. Kick repeatedly 10 to 12 times. Then switch to your left leg and repeat the above actions.
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