chosen by muscled monstersHere are the only 3 exercises you need to get a bigger, stronger butt.
The gluteus maximus, gluteus medius, and gluteus minimus are the three muscles that make up the buttocks. These muscles help with sitting, standing, and walking. The effectiveness of these muscles depends on their strength and flexibility.
The following article provides information on each of these muscles, including their origin and attachment points, functions, and exercises that can be performed to strengthen them if they become weak.
Why should you build stronger glutes?
“Building strong, powerful glutes benefits your strength, physique, posture, and athletic performance.”
Font: X-ray photography“So if you’re ready to skyrocket your performance while adding more hump to that rump, check out The Only 3 Glue Exercises You Need For A Bigger Butt.”
3 exercises you need to have a bigger and stronger butt
1) Barbell Hip Thrust
2) squats
3) Deadlift
Exercise 1: Barbell Hip Thrust
The barbell hip thrust is a great exercise to develop the glutes and hamstrings.
Benefits of performing this exercise include increased strength in both glutes and hamstrings, reduced risk of lower back pain when lifting heavy weights or performing squats or deadlifts, improved posture (the “hollow” effect), and better sports performance when running or jumping.
Exercise 2: Squats
Squats are a great way to strengthen your body and improve flexibility, mental strength, bone health, hormone balance, stimulate muscle growth and the immune system.
Exercise 3: Deadlift
The deadlift is an excellent exercise for increasing power, muscular endurance, and size.
1) Walking lunge with dumbbells (long step)
2) Bulgarian Split Squats
3) Glute kickbacks
4) Leg press (wide stance)
Video
Learn more
The 8 best exercises for a wider back
The 12 Best Lat Exercises for Strength and Muscle Growth
The most scientific way to train the back
How to Train Back Width vs. Thickness
Learn more about the anatomy of the buttocks.
3 exercises you need for a bigger and stronger butt – Gluteus Maximus
The gluteus maximus is the largest muscle in your body and is responsible for extending and rotating your hips. Functionally, it helps you walk, run, kick, jump, and move on two feet.
The gluteus maximus is a powerful hip extensor. It also plays an important role in flexion stabilization during running and jumping activities, as well as postural support for activities such as walking or standing.
3 exercises you need to have a bigger and stronger butt – Gluteus Medius
The gluteus medius is a muscle in the gluteal region. It is the most superficial of the three gluteal muscles and its upper fibers are covered by a layer of subcutaneous tissue.
- Origin: Outer surface of ilium, just lateral to posterior gluteal line
- Insertion: Posterior surface of the greater trochanter of the femur
- Action: Supports the hip joint when walking; abducts/rotates the thigh away from the midline and extends the leg
3 exercises you need to have a bigger and stronger butt – Gluteus Minimus
The gluteus minimus is the smallest of the three gluteal muscles. It is a quadrilateral shaped muscle located deep to the gluteus medius and helps with abduction, external rotation and flexion of the hip.
Like its counterpart, the gluteus medius, it can be injured when performing repetitive movements that involve high levels of torque or force on the hips, such as running or bicycling.
To effectively strengthen this muscle, you’ll want to focus on exercises that target both sides of the glutes evenly without overloading one side more than the other.
3 Exercises You Need To Get A Bigger And Stronger Butt: Gluteal Muscles
The gluteus maximus is the largest muscle in the hip, which means it is responsible for a lot of movement.
- When you extend your leg behind you, for example, this muscle contracts and pulls your pelvis back. It also helps with lateral thigh rotation when walking or running. The gluteus maximus is also involved in standing up from a sitting position.
The gluteus medius and minimus are located lower in the pelvis than their larger counterparts; They are responsible for stabilizing the hips and providing some power during the movement.
- Specifically: They work together to move your leg toward the midline of your body when you walk or run forward; they also rotate one leg in while extending the other out (eccentric contraction).
Conclusion: 3 Exercises You Need to Get a Bigger, Stronger Butt
In conclusion, the gluteal muscles are important to move the body and keep it upright. The gluteus maximus is one of the largest muscles in our body and helps us stay upright when we walk or run.
The gluteus medius is important because it allows us to move our leg away from the midline of our body (like when kicking a ball). The gluteus minimus acts as the external rotator of the hip joint.
Use the exercises in this article and video to maximize the strength of your glutes.
