Everybody wants big juicy glutes. Your butt – a.k.a. tush, ass, derriere, caboose, unit, booty, moneymaker, hiney, bum, arse, or fanny. We all have one, so how can you care for it and develop it?
Has your lack of physical activity made you feel a bit weak in the behind? No wonder – the muscles to suffer the most from a sedentary lifestyle are the glutes, which constitute the largest and most powerful muscle group in your body.
There are three main muscles that comprise this muscle group:
– gluteus maximus
– gluteus medius
– gluteus minimus
The gluteus maximus is the largest of the gluteal group. Its origin is the posterior line of the upper ilium, the posterior surface of the lower sacrum, and the side of the coccyx. Its insertion is two-fold: First, the lower and larger portion of the gluteus maximus end with a thick tendon that passes through the greater trochanter (hip) into the iliotibial band. And there is also the gluteal tuberosity between the vastus lateralis (a quadriceps muscle) and adductor magnus.
The gluteus medius (G-med, pictured right) originates on the outer surface of the ilium above and in front of the anterior gluteal line. It also originates at the gluteal aponeurosis. The insertion of the G-med converges on a tendon that attaches to the lateral surface of the greater trochanter (your hip joint).
The gluteus minimus (G-min) originates in front from the outer surface of the ilium between the anterior and inferior gluteal lines. In back, it originates from the margin of the greater sciatic notch. It inserts on the deep surface of a radiated aponeurosis via a tendon that attaches to the anterior border of the greater trochanter.
All of them work together to extend, abduct and rotate your hips. Just think of how involved they are in every complex movement you perform, from moving the body in all possible directions to climbing and running. Having the perfect glutes is very important when it comes to physical health, stability and athletic potential.
So, now that you know how important are the glutes, are you ready to enhance them? Here are 3 simple methods to work that butt off!
1. Weighted Bridge
A largely underappreciated exercise that isolates the glutes, strengthens the hip flexors and increases core stability. Lay on your back, bend your knees and position the feet slightly wider than hips width apart and firmly locked on the ground. Place a light dumbbell on each of the hips and lift them by tightening the glutes, thighs and abs, and explosively thrusting your hips upwards. On the way up, squeeze your buttocks as hard as you can. In the final position, the body should form a flat line between the knees and shoulders. Perform 3 sets with 15 repetitions each.
The lunge is a total lower body workout that can powerfully tone your legs and backside while also improving the flexibility of the hips. Start with a straight upper body, legs at hips width apart, shoulders back and chin up. Step forward with one leg, lowering the hips until both knees are bent at a 90 degree angle. Make sure the front knee is right above the ankle and the other knee is slightly above the ground. Push back to the starting position and repeat with the other leg. Perform 3 sets with 10-20 repetitions each.
3. Donkey Kicks
This exercise works the lower back, core, legs and bottom. To perform it, get on all fours on the ground, knees placed below your hips and hands at shoulder width apart. Keeping a 90 degree angle at the knee, lift one leg up until the thigh and knee come in line with the rest of your body and the foot is high up and parallel to the ground. Hold the position for a few moments, keeping the glutes tight, then slowly return to the starting position and repeat the movement with the other leg. Perform 3 sets with 15 reps each.
There you have it! Do these exercises and you will enhance your glutes. Your ass will be on fire!