unlocking the power of The glutes…
Juvenile may know how to rap about a butt, but I got the secrets to building one…
now, Before we get into exercises that we need to incorporate into our workouts, to sculpt that perfect derrière, let’s dive into what actually makes up the dumptruck.
Our booties are MUSCLE, that’s right MUSCLE and it’s not just one big muscle but three. These three muscles groups are the Gluteus Maximus, Gluteus Medius, and Gluteus Minimus. All of which need to be worked to create a beautifully sculpted butt.
Now, it ain’t all about building a fatty (75% but who’s tracking), our glutes also play a significant role in stabilizing the pelvis, supporting the lower back, and facilitating movement in various directions, lower limb function, and overall movement efficiency. Neglecting any of these muscles can lead to muscular imbalances, compensatory movements, and increased risk of injury.
Now back to why you’re really here…Understanding the Gluteal Muscles
1. Gluteus Maximus:
The largest and most powerful muscle in the gluteal group, the gluteus maximus. This area primarily functions to extend the hip joint. Exercises that best target this muscle are:
Step-ups
Split Squats
Reverse Lunges
Back Squats
Deadlifts
Single leg Deadlifts
Hip Thrusts
Glute Bridges
Donkey Kicks
2. Gluteus Medius:
Situated on the outer surface of the pelvis, the gluteus medius is responsible for abduction and internal rotation of the hip joint. Exercises that best target this muscle are:
Single Leg Deadlifts
Hip Thrusts
Cable Glute Kickbacks
3. Gluteus Minimus:
The smallest of the three gluteal muscles, the gluteus minimus assists in hip abduction and medial rotation. Exercises that best this muscle are:
Single Leg Hip Thrusts
Abduction Movements
Step-ups
Spilt Squats
Sumo Deadlifts
Now, imma wrap this up but before I do…
Let’s place the jokes aside. The gluteal muscles are not only essential for aesthetic purposes but also for optimal function and performance in everyday activities and athletic pursuits. By understanding the anatomy of the three major gluteal muscles and incorporating targeted exercises into your fitness routine, you can unlock the full potential of your glutes, improve functional movement patterns, and reduce the risk of injury. Remember, a strong and balanced posterior chain starts with activating and strengthening the glutes.
Stay Peachy My Friends,
Levia “Lee” Ragland, CPT
