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    Gluteus Minimus Pain And How It To Fix It

    Gluteus Minimus pain is a sneaky, gnarly phenomena. The Gluteus Minimus, very similar to the Gluteus Medius muscle, can be a real nuisance and a hinderance to overcoming your back pain. Here is what you can do about it.

    gluteus minimus muscle anatomy

    Gluteus Minimus Muscle


    What Is The Gluteus Minimus Muscle?

    The Gluteus Minimus is a deep, small, powerful glute muscle that lies deep in the buttocks. Gluteus Minimus, you may have guessed by its name, is smaller and lies underneath its neighbors Gluteus Medius and Gluteus Maximus. The main functions of Gluteus Minimus, similar to the Medius, are to support the body while standing on one leg and swing the leg outward in hip abduction.


    Why Should I Care About Gluteus Minimus Pain?

    Gluteus Minimus pain is an easily over looked phenomena. Your typical Gluteus Minimus pain patterns share symptoms of other muscle pains and vertebral issues, so Gluteus Minimus pain as a root often gets overlooked. However, I recommend that Gluteus Minimus pain relief is one of the first tactics you try to eliminate your pain because the process is non-invasive, low cost, low risk, and could potentially eliminate the majority of your problems.

    gluteus minimus pain running

    A *Possible* Victim Of Gluteus Minimus Pain


    Gluteus Minimus Pain Pattern

    The Gluteus Minimus pain pattern is quite predictable. If you resonate with any of these symptoms, keep reading to learn how to combat your Gluteus Minimus pain in a short time.

    gluteus minimus pain pattern

    Gluteus Minimus Pain Pattern [1]

    As shown above, the Gluteus Minimus pain pattern can span across a great portion of the backside. Its pattern down the leg can have Gluteus Minimus pain mistaken as sciatica [1].

    Additional Gluteus Minimus Pain Symptoms:

    • Difficulty and/or pain while standing on one leg [1]
    • A constant, dull, nagging pain in the Gluteus Minimus Pain Pattern above
    • Pain with prolonged standing [1]
    • Deep, achy buttock pain potentially down the leg all the way to the ankle [2]

    Gluteus Minimus Pain Causes:

    Pain brought on by the Glutes Minimus muscle is often caused by a single high impact event. Falls, heavy lifts, and sports can cause immediate Gluteus Minimus trigger points, tension, and a resulting pain to develop [2].

    In addition, lower impact motions done repeatedly can also cause Gluteus Minimus pain. Activities like repeated sitting, standing, or sitting with your wallet in the same back pocket can develop pain via the "straw that broke the camels back" principle.


    Gluteus Minimus Pain Treatment

    The majority of Gluteus Minimus pain can be treated through proper deep tissue massage and trigger point therapy release. This can be done be the hands of a physical or massage therapist, or at home with a purposefully made tool like QL Claw. I love QL Claw for Gluteus Minimus pain treatment because you can use it exactly where and when you need it, right in the comfort of your own home. In addition, your can use the QL Claw on many other low back, hip, and glute pain muscles including the Quadratus Lumborum and Iliacus

    To achieve Gluteus Minimus pain relief, massage the area for 2-3 minutes on each side, 2-3 times per day. Focus on tender spots and ironing them out like you are physically working out muscle knots.

    Gluteus Minimus Pain Treatment Using QL Claw


    Gluteus Minimus Pain Prevention

    Once you have massaged out all of your Gluteus Minimus tension and pain (if there is still pain present - turn your attention to other muscles that could be at play), there is still work to do to ensure you are resilient and do not re-trigger Gluteus Minimus pain.

    You want to stretch and strengthen the entire glutes, not just Minimus, to ensure you have the pliability, strength, and endurance to do whatever you want to do without Gluteus Minimus pain holding you back. For this I recommend this glute stretch complex as well as these glute strengthening exercises


    Additional Resources:

    Flexible Back (Stretching): The complete stretching program and principles for breaking through your stiffness contributing to pain. The elephant walk exercise is one of many tools utilized in this program.


    Back Of Steel (Strengthening): The total strengthening regimen for building up every weak point in an underdeveloped back system.



    [1] Donnelly, Joseph M. Travell, Simons & Simons Myofascial Pain and Dysfunction: the Trigger Point Manual. 3rd ed., Wolters Kluwer Health, 2019.

    [2] Davies, Clair, and Amber Davies. The Trigger Point Therapy Workbook: Your Self-Treatment Guide for Pain Relief. 3rd ed., New Harbinger Publications, Inc., 2013.

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