Your butt consists of three muscles, the gluteus maximus, gluteus medius and gluteus minimus. The medius and minimus are the muscles on the sides of the hip that are responsible for the internal rotation of the thigh.
The maximus is the largest of the three muscles and responsible for hip extension, outward rotation, leg adduction and leg abduction. Strong glutes are essential to our activities of daily living besides looking great in your jeans. One example is just standing up from a chair or climbing into your car. Your butt is active in, climbing stairs or bending down to pick something up.
If your butt is hanging and lumpy, it is usually fats and lack of muscle that are causing this. If that is the case, it is simple. Just lose the fats by a combination of cardio, resistance exercises and a caloric deficit diet.
To have great looking strong glutes, resistant exercises must be included in your workout routines. This is to build up the muscles in your butt so that they can look firm and perky. For most people, exercises such as running up slopes, stair-master or step climbing will have good effect in shaping the butt. But to have that perky sexy butt, you will have to incorporate squats, deadlifts, lunges, hip thrusts, step ups, etc.
Today was my day off from the gym but I wanted to do something at home so I did some glute exercises and they totally kicked my butt! (no pun intended lol!) I did 3 sets of 15 of the following ones from the vide below:
- Hip Flexor Stretch
- Single Leg Glute Bridge
- Side Lying Abduction
- Bulgarian Squats
- Hip Thrusts
Watch the video and give them a try! I’m definitely going to do them at least twice per week. Who doesn’t want a nice & firm athletic butt? (please excuse the strong lyrics in the video’s music if you don’t like naughty words :D)
Videos courtesy of the “Glute Guy”
Next will be these ones at the gym. They look bad ass! (no pun intended again hehe!)
Now this is the kind of glutes I’m talking about!