GENERAL INFORMATION
The Gluteus Minimus is the smallest of the three gluteal muscles located deep beneath the Gluteus Medius. It plays a crucial role in stabilising the hip and controlling the movement of the leg. This muscle is particularly important for maintaining balance, allowing for lateral movement of the hip. It also prevents pelvic tilting during walking or running.
ORIGIN
The Gluteus Minimus originates from the outer surface of the ilium, between the anterior and inferior gluteal lines.
INSERTION POINT
Gluteus Minimus inserts into the anterior part of the greater trochanter of the femur. This location facilitates its primary actions of hip abduction and medial rotation.
MAJOR ARTERIES
The superior gluteal artery primarily supplies the Gluteus Minimus with blood. It ensures it receives sufficient nutrients and oxygen for its functions.
NEURAL INNERVATION
Neural innervation is provided by the superior gluteal nerve, which originates from the L4, L5, and S1 nerve roots, enabling effective muscle activation.
TRIGGER POINT
Trigger points in the Gluteus Minimus can cause deep pain in the buttocks and may refer to pain down the leg, often mimicking sciatica.
CONCENTRIC FUNCTION
Concentrically, the Gluteus Minimus works to abduct the thigh at the hip and medially rotate the hip, actions crucial for movements such as stepping to the side or rotating the leg inward.
ECCENTRIC FUNCTION
Eccentrically, the Gluteus Minimus helps to control the lowering of the leg towards the midline and the outward rotation of the hip, which is important for activities that involve decelerating or changing directions.
ISOMETRIC FUNCTION
Isometrically, the Gluteus Minimus stabilises the pelvis, especially during single-leg activities such as running or hopping, preventing the pelvis from dropping to the unsupported side.
RELATED MUSCLE-SCIENTIFIC NAMES
- Gluteus Maximus: The largest muscle in the buttocks, responsible for hip extension, lateral rotation, and abduction.
- Gluteus Medius: Located on the outer surface of the ilium, it abducts and medially rotates the thigh.
- Tensor Fasciae Latae: Assists in hip abduction and maintains tension in the iliotibial tract for knee stability.
- Piriformis: A small muscle located deep in the buttock, responsible for lateral rotation and abduction of the hip.
ANTAGONIST
- Adductor Group: Includes muscles like the adductor longus, adductor brevis, and adductor magnus, responsible for hip adduction.
- Tensor Fasciae Latae (in some movements): Acts as an antagonist during hip adduction.
- Pectineus: Assists in hip flexion and adduction, opposing the abduction action of the lateral thigh muscles.
COMMON INJURIES OF GLUTEUS MINIMUS
- Tendinopathy: Degenerative changes or inflammation in the tendons of the lateral thigh muscles, often due to overuse.
- Bursitis: Inflammation of the bursa, typically affecting the greater trochanter, causing hip pain.
- Strains: Overstretching or tearing of muscle fibres in the lateral compartment, usually due to sudden movements or excessive force.
- Overuse injuries: Result from repetitive stress and strain on the lateral thigh muscles, leading to pain and discomfort.
EXERCISES
- Side-Lying Leg Raises: Lie on one side and lift the upper leg away from the lower leg, targeting the Gluteus Minimus directly.
- Clamshells: Perform with a resistance band around the knees to enhance abduction and medial rotation strength.
- Single-Leg Bridges: Lift the hips while raising one leg to engage and stabilise using the Gluteus Minimus.
- Banded Walks: Use a resistance band around the legs just above the knees and perform side steps to strengthen the hip abductors.
STRETCHES
- Cross-Body Stretch: Lie on your back, cross one leg over the other, and gently pull the knee towards the chest to stretch the hip muscles.
- Seated Stretch: Sit and cross one ankle over the opposite knee, gently pushing down on the crossed knee to stretch the hip.
- Pigeon Pose: From a kneeling position, extend one leg back while folding the other in front of you, leaning forward to deepen the hip stretch.
- Foam Rolling: Roll the sides of your buttocks and hip to target the hip area and relieve tension in the Gluteus Minimus.