Meet Your Muscles: The Gluteus Medius & Minimus

Where are they?

The gluteus medius and gluteus minimus are two smaller muscles that are layered underneath your better-known gluteus maximus. They’re located on the outer sides of your hips, closer to the top of the pelvis. While they may not get as much attention, these two play a big role in how you move, balance, and stand upright.

What do they do?

These muscles help stabilize your pelvis and keep your hips level when you walk, run, or climb stairs. They also help lift your leg out to the side (abduction) and rotate your hip, depending on how your body is positioned. If you’ve ever stood on one leg or taken a sideways step, you’ve used your glute med and min.

They’re also constantly working in the background to keep you balanced—even during something as simple as standing still.

What makes them hurt?

When these muscles get tight, weak, or overworked, they can cause discomfort in several places—not just the hips. Common culprits include:

• Sitting too much, which can weaken them over time

• Standing with more weight on one leg, habitually

• Walking or running with poor alignment

• Injuries or strains from overuse, especially during lateral movements or sports

Tension or trigger points in the glute medius or minimus can refer pain into the low back, side of the hip, or even down the outside of the leg, sometimes mimicking sciatic pain.

How can massage help?

Massage therapy can help reduce tension, address trigger points, and improve circulation in these often-overlooked hip stabilizers. Releasing this area can ease hip pain, improve mobility, and help your body feel more balanced and supported—especially if you’ve been dealing with low back tension or leg discomfort.

What can I do besides massage to help them?

Caring for these muscles between massage sessions helps extend the benefits. A few helpful things you can try:

• Stretch: A figure-4 stretch or gentle pigeon pose can release tension.

• Strengthen: Simple side-lying leg lifts or “clamshells” can help keep these muscles strong and supportive.

• Avoid sitting too long: Break up long periods of sitting with short walks or standing stretches.

• Watch your standing habits: Try to avoid leaning heavily on one leg when you’re upright—it adds strain over time.