While working toward aesthetic objectives is fine, the functionality of the gluteal muscles should be the priority in exercise programme design. The gluteal muscles — namely the gluteus maximus, gluteus medius and gluteus minimus — work together to help us perform daily activities for example standing, sitting as well as walking. Strong gluteal muscles are vital for pelvic stability, good posture and proper alignment and body mechanics during physical activity.
The Make-Up Of The Glutes
No matter what anyone’s butt looks like on the outside, they all look roughly the same on the inside. Here are the three main muscles which make up your glutes.
Gluteus Minimus
The smallest of the gluteus muscles lies directly under the gluteus medius. It functions to abduct your leg (moves it away from the centre of the body) and also rotates your leg inward.
Gluteus Medius
This pork chop-shaped muscle is near the outside of your pelvis. Just as the gluteus minimus does, it abducts and also rotates your leg inward.
Gluteus Maximus
True to its name, the gluteus maximus is the largest muscle in your body. Its function is to extend your hip (think: what’s taking place in your hip during the process of the upward motion of a squat) and also to rotate your leg outwards.
The gluteus maximus garners all the attention however the medius and minimus also perform an important job in addition to those listed above. They’re responsible for steadying your pelvis when you walk or – alternatively – anytime that you’re off balance. Stand up and then balance on one leg—yep, your glute medius and minimus just kicked in.
How Does Genetics Affect Glute Shape?
Everyone’s gluteal muscles attach at exactly the same points on their skeleton. The gluteus maximus runs diagonally from the top of the pelvis towards the femur and iliotibial band towards the outside of the upper thigh.
However, if you have a tall pelvis, you could have a longer, squarer shape to your posterior. With a wide pelvis, you could have a more horizontal positioning of the butt muscles. If your back is a bit more arched, your bum may appear more lifted.
This means that you are able to work on your glutes and then change their size and shape, but some people start off with more naturally rounded gluteal muscles, others have butt muscles that are shaped differently.
Squats
One of the best exercises which you can do for your glutes, hips as well as thighs is the squat. Stand with your feet parallel and shoulder-width apart. In a slow fashion, lower your hips. Make sure not to allow your knees to go out past your toes.
Variations on the squat are endless. We like plie squats as they really work those deep rotator muscles. To do them properly, stand with your feet wider than shoulder-width apart and your legs turned out. When squatting, make sure that you keep your knees over ankles. Press through the feet and then squeeze the glutes as you come up to a standing position.
Lunges
Starting with your feet parallel and also hip-distance apart, take a giant step forwards or backwards. In a slow fashion, lower your body and bend at both knees. Bend at your knees no more than 90 degrees and keep your front knee supported over your front ankle. Step together and repeat.
Alternate your legs or perform all sets on one leg and then switch for a more intense challenge. You’re slashing the rest time by half and, even though you do exactly the same amount, your legs will be working that much harder.
Beginners should remain in the lunge and just lower and lift by bending at the knees.
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