How to Build Your Butt - TOP 6 EXERCISES

How to Build Your Butt - TOP 6 EXERCISES

The glutes, aka your 'butt' is composed of 3 different muscles. The gluteus Maximus, gluteus medius, and gluteus minimus.  

These three muscles as a whole are responsible for the base support for your pelvis and hips. They also are in charge of rotating your femur externally and internally as well as stabilize your femur in the hip socket. This is how we can stand, sit, and walk, which is something we do every single day so you can understand how important these muscles are.

If your glutes are weak, it can affect your balance and posture.  If you are someone who is fairly active, it can even affect your performance. If they are weak, you could be experiencing knee or hip pain, decreased mobility, and might even experience pain in your heels, so having strong glutes plays an everyday huge role in our lives. 

Gluteus Medius: This muscle connects the ileum to the upper feamer (hip bone to upper thigh). It helps you externally rotate your hip when it is extended behind you and internally rotate your hip when it is flexed in front of you. This muscle also abducts the hip, which means it moves your leg outward (muscle worked when you're using the abductor machine). This muscle is largely responsible for single leg standing.

Gluteus Maximus: This muscle is the biggest out of the three. It connects to the side of the sacrum and the femur. It maintains the trunk in the erect position. This muscle extends and rotates the hip joint. (Walking, shifting your leg to one side, while you're walking responsible for the forward motion, posture, turning your leg out, etc.)

Gluteus Minimus: This muscle is the smallest of the three and sits below the two muscles. Primary function is to internally rotate the hip joint. It helps to stabilize the pelvis relative to the femur. 

Need to work the antagonist muscles in order to reduce pain. 

If you have tight hamstrings or a tight lower back, it means your gluteus Maximus is not strong enough.

If you have uneven balance, more balanced on one side than the other, which means one side of your glutes is delayed in input. 

If one side of your lats is really tight, let's say for example your left lat, your right glute could be extremely weak or delayed in input. 

 

Exercises I recommend doing: 

1. Sumo Deadlift (SEE VIDEO) - 

2. Squats (SEE VIDEO)

3. Hip Thrusts (SEE VIDEO)

 

4. Cable Kickbacks (SEE VIDEO)

5. Bulgarian Split Squats

6. Stiff Leg Deadlift (SEE VIDEO)


1 comment

  • Cesar

    Can the exercises from your male fit programs be modified to exercises that do not require a gym?

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