Glutes Exercises

Glutes Exercise – For a round & sexy butt

In this article, we are going to cover the Glutes (ass, rear, butt, buttocks, or whatever you wanna call it) muscles and we’ll also look at a few exercises that targets them.

The Gluteal muscles are a group of 4 muscles, three of which makes up the buttocks, gluteus maximus, medius & minimus muscles.
The forth one and the smallest of them all is the tensor fasciae latae muscle which is located anterior & lateral to the rest.

glutes
From left to right Gluteal Maximus, Medius, Minimus

To know which exercise it’s the best for working these muscles, you have to understand their function & role in our movement.

Gluteal Maximus Function:
External rotation and extension of the hip joint, supports the extended knee through the iliotibial tract, chief antigravity muscle in sitting and abduction of the hip.
What does that mean?
If you raise your leg up, in front of you (extension), knee bent or not,  it will help bring your leg back into normal position and keeps your body in a straight-up line.
E.G. Walking, Running, kicking a ball, etc….

Gluteus Medius & Minimus Function:
Abduction (taken away, raising your leg sideways) of the hip; preventing adduction of the hip. Medial rotation of thigh.

Now that we know their main function, lets look at a few exercises that will help in rounding & toning up these muscles, creating a “look at that butt” shape  😀

do-squats

Barbell Hip Trust

Glutes Kick-back

Cable One leg Kick-back

Burpies

Lunges – barbell or dumb-bells

Squats – barbell or dumb-bells

Romanian Dead-lifts

Good Mornings Exercise

Cable / Machine leg abduction

These are just a few and I put them in order in which I think are targeting these muscles most through isolation or part of the working muscles group.
I am not going to explain how each exercise is done.
Best to search the titles on www.youtube.com as there are plenty video tutorials but if you need the technical data, do not hesitate to contact me.

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