What are the gluteus minimus exercises?

In order to make their bodies healthier, most people realize that fitness is the only way. Therefore, you can see people exercising everywhere in the streets and alleys, especially in gyms, which are crowded with people. The ultimate goal of going to the gym is to make your muscles stronger and your body more beautiful. So the question is, what are the gluteus minimus exercises?

1. Back kick

Get on all fours, knees together, palms shoulder-width apart, and thighs and arms perpendicular to the ground. Lift your left knee and hips, and extend your right leg backward, bending your right foot. As you extend your right leg, contract your gluteal muscles and push your leg slightly out. Keep your hips balanced and your body weight on your palms and left foot.

Pause and count for 1 second, then bring your right knee toward your chest. Do 15 to 20 times, then switch to your left leg. Repeat the whole set of movements 2 sets.

2. L-Shaped Leg Raise

Lie face down on the right side. Stretch your legs forward, forming an L shape with your body (or as close as possible). Place your right arm under your head, cross your legs, and bend your feet naturally. Place your left hand on the ground to assist with balance. Gently lift your left leg up as high as is comfortable for you, then lower your leg back down. Do 15 to 20 times, then switch to the other side. Repeat the whole set of movements 2 sets.

3. Balance bridge

Lie on your back, faceup, with your knees bent and your feet resting on an unstable object such as a deflated ball, small pillow, or rolled-up 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 to the other side. Repeat the whole set of movements 2 sets.

4. Knee lift/leg press

Stand with your legs shoulder-width apart and your hands at your sides. Release your right knee and lift your left knee toward your chest until your thigh is parallel to the ground.

Step your left leg back into a lunge. Press down and contract your gluteal muscles at the same time. Align your right knee with your right ankle (i.e., your right knee should not extend past your toes). Pause and count for 1 second, then stand up and raise your left leg again until it is parallel to the ground. Do 15 to 20 times, then switch to your right leg. If you want to increase the intensity of the exercise, you can lift 2 dumbbells. Repeat the whole set of movements 2 sets.

5. Kick series

Stand with your feet hip-width apart and your knees slightly bent.

Side Kick: Raise your right knee to navel height. Flip your legs over so the inside of your legs are facing down. Kick your right heel out to the right. Hold for a 2-second count, then bring your knee back toward your chest and repeat 10 to 12 times.

Back Kick: Lean forward slightly and kick your right heel back. While kicking, turn your head and look to the right rear, pause and count for 2 seconds, then bring your knee back to your chest, and repeat the kick 10 to 12 times.

Diagonal kick: Kick the heel diagonally backward, and the leg slightly turns outward when kicking. Pause for a 2-second count, then bring your knees back toward your chest. Repeat the kick 10 to 12 times. Then switch to the left leg and repeat the above steps.