Its main function is hip abduction - moving your legs apart - when your legs are straight, and that’s the main movement you’ll use to train it. The gluteus medius is responsible for rotating the hip both internally and externally, but those movements are hard to practically train - your only options are some weird cable and band exercises that don’t have good strength curves. side to side growth rarely gets made, but it’s important to consider if your goal is to build a “bigger butt.” This distinction between front to back vs. To put it another way - building the gluteus maximus will make your butt bigger from front to back, and building the gluteus medius will make your butt look bigger from side to side. It wraps around to the front of the hips, and if well-developed it will make your hips look wider, and will be slightly visible from the front. It is only visible from the outside when well-developed. This muscle lies above the gluteus maximus - as in slightly higher up the body, not on top of the gluteus maximus. The gluteus maximus is slightly slow-twitch dominant, meaning it is best worked with a slightly higher-than-average rep range or a slightly-lower-than average intensity. The fibers at the very bottom of the gluteus maximus also contribute to hip adduction (pushing your thighs together). That means it also comes into play in squats, mainly around the bottom of the motion. When the knee is bent, the hamstrings become very weak and the gluteus maximus takes over. The hamstrings are stronger than the glutes when the leg is relatively straight. kicking your leg backward - a responsibility it shares with the hamstrings. The biggest muscle in the butt, and the most visible because it lies on top of the others. Here’s a quick run-down of the major muscles of the gluteal region: Gluteus maximus That means you need to perform a variety of movements, including some that most people wouldn’t think of as butt-building movements. There are actually a lot of muscles, as you can see here:įor well-rounded glute development, you need to train all of these muscles. People sometimes think that gluteus maximus is synonymous with all of the muscles in the butt. Let’s get started.Illustration from Gray’s Anatomy for Students. In short, it’s a backside-toning program that’ll target several muscle groups simultaneously for optimal butt-building burn. Every Sunday, though, you'll pick your favorite butt workout from the batch to repeat. I've laid out the workouts you should do Monday through Friday. Write down how many reps you can complete within the given timeframe, then, on day 30, you'll end the challenge on an endorphin high by completing the "heat check" again to see how far you've come. The only equipment you'll need is a workout mat and a chair.ĭon’t forget to complete a (super quick!) “heat check” at the beginning of the challenge to measure your baseline. Now, for the details: Each workout is made up of bodyweight exercises, which means they’re ideal for all fitness levels-and for doing anywhere. (And you'll definitely feel a lot more badass). At the end of this month-long period, you’ll leave feeling stronger and stable-regardless of whether or not you were off to a rough start. All in all, this will make any other exercise less painful and feel more accessible!ĭon’t forget, either: While the moves may seem difficult at first, they’ll only get easier the more you do them. No matter where you’re at on your fitness journey, this 30-day butt challenge can improve your foundation movement patterns, lift and sculpt your bum, and stabilize your body's movements. (Aka, weak glutes may lead you to overcompensate with other muscles, putting you at greater risk of injury.) Having a strong behind allows you to use more of your backside muscles when you workout, giving your quads and joints a break so they don’t have to work so hard in all of your lower body exercises. ICYMI, strength-training your glutes helps more than just your butt muscle, specifically. That’s where this 30-day butt challenge comes in, designed by yours truly. Maybe even in a month’s time? While such a feat might *seem* difficult, all it really takes is knowing which exercises are best for your bod (read: squats, deadlifts, lunges) and executing them on a scheduled timeline. So you want to build your butt strength-ASAP.
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