BUTT EXERCISE
For any fitness enthusiast, developing tight buns is an important goal. The problem is finding the best butt exercise to help you achieve the look you so desire. In doing so, you will increase strength, power and stability of your entire body. Your glutes are made up of three muscles, the gluteus maximus, the gluteus medius, and the gluteus minimus. We will list each separately and profile origin, insertion and action for each as well as detail an effective butt exercise to add to your current leg exercise program
A Little Anatomy
Gluteus Maximus
The gluteus maximus is the largest of the three gluteal muscles. It originates on the iliac crest, posterior gluteal line and lateral surface of the ilium; sacrum, coccyx and the lumbodorsal fascia. It inserts on the iliotibial tract and gluteal tuberosity of the femur. Upon contraction, the gluteus maximus extends and laterally rotates the hip as well as stabilize the extended knee.
Gluteus Medius and Gluteus Minimus
These muscles originate on the lateral surface of the ilium between the posterior and anterior gluteal lines. They insert on the greater trochanter of the femur. They work in conjunction with one another to abduct and medially rotate the hip.
A good butt workout to completely isolate the glutes is described below. It is assumed that you are in good shape and have been exercising consistently and with your doctors permission.
Begin by positioning yourself on a soft surface resting on your forearms and knees. Extend your right leg so that it is now parallel with the ground. Flex (bend) your right knee as much as possible and keep it in that position throughout this exercise. Once in this starting position simply lift your thigh up towards the ceiling while attempting to touch your heel to the back of your head. Lower the leg back to the starting position (thigh parallel with the ground). Repeat for 25 reps.
Immediately flip over onto your back. Bend both legs, keeping your feet flat on the floor. Keeping your knees together, extend your left leg. Without separating your knees, lift your hips off the floor using only your right leg. Lift your hips to a point whereby you could draw a straight line from your shoulders through your torso and to your hips. Pause slightly then return your hips back to the ground. Repeat for 25 reps.
Hold the last rep with your hips in the air, left leg fully extended and both knees together. Raise your left leg straight up to a position perpendicular to the floor. Return to the starting position with your knees together. Be sure to keep your hips up in the air. Repeat for 25 reps.
That about does it for the right leg. Go back to the starting position (forearms and knees) and repeat the entire process for the left leg.
One rotation per leg is sufficient. You will probably experience some muscle soreness after this workout. You can increase workout intensity by increasing the number of times you go through the rotation of exercises, ultimately working up to three laps.
Creating tight glutes will make you look better in and out of clothes and enable you to perform better regardless of the sport or activity. From daily living activities such as walking up stairs to recreational running to competitive sports, increasing glute strength and endurance is a key to success. Use this butt exercise guide to help you improve these muscle
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