Do you know the number one body part on a woman who is featured in most songs making air play? How many songs and music videos are now being dedicated to the wonders of this lower region of a woman’s physique? Well, if you’re not sure or if you’ve already guessed it, it’s the glutes or the “booty” as most hip-hop artists refer to it!
Now, instead of women asking, “Does this make my butt look big?”, women are now purchasing booty shapers in order to give the appearance of a high, tight and toned tush. How often have you seen a fitness, figure or bodybuilder with perfect glutes? Have you ever wished that you were able to sculpt your glutes to your personal perfection? Have you been working out, getting in your squats and lunges but still not seeing the results that you’ve been working so hard for?
Well, you’re in luck as we bring to you the no-nonsense, let’s get it done hard facts about your glutes. We’re officially kicking our glutes into gear this year and there are no ifs, ands or buts! Glutes are truly made with weights and body-weight training. If you want tight, shapely glutes you must train for them and train hard! You can’t shy away from “the burn” when training. You must embrace it in order to tighten and lift your assets!
Remember, when your glutes are awesome, your entire body will also look incredibly awesome! We’re going to give you a brief outline on the glues and then follow-up with the tools you need to build a better butt. This will start from the ground up, beginning with the anatomy of your glutes, followed by the best exercises to target those areas.
Your glutes are the biggest muscle group in your body, so it only stands to reason that they’re also a great calorie burner. Keeping your glutes and it’s joining muscles (hamstrings) strong will help you to also keep your knees, hips and lower back free from injuries and pain by maintaining muscular balance in your body.
Your Glutes are Composed of Three Muscles
- Gluteus Maximus– The largest muscle of your glute muscles (butt muscles) as well as the largest muscle in your body. Your gluteus maximus forms the bulk of your glutes. If you’re in a sitting or squatting position, keeping your gluteus maximus strong will help you to stand up by straightening your hips.
- Gluteus Medius– The second largest muscle that is mostly covered by your gluteus maximus.
- Gluteus Minimus– The smallest and deepest muscles of the glutes and is attached to your pelvis, inserting at the top of your upper leg. The movement “hip abduction” is when you pull your leg from the mid-line of the body (feeling this movement in your outer thigh).
When it comes to shaping your glutes, you have several options to work your glutes effectively and efficiently, including gym machines (leg curls, smith machine squats, cables), your own body weight as well as resistance balls, resistance bands, BOSU balls, disks, dumbbells, barbells and of course step benches.
Some of the best Gluteus Minimus exercises are:
- Side Lying Hip Abduction
- Seated Hip Abduction
- Curtsey Lunges
- Inverted Flyers
The gluteus minimus is attached to your pelvis and then inserts at the top of your upper leg bone. When it contracts, the muscle performs hip abduction by pulling your leg away from your mid-line and opening up your legs. It’s even more heavily involved when your hip is internally rotated.
Some of the Best Gluteus Medius exercises are:
- Hip Abduction
- Side Planks
- Clams
- Single Leg Squats
- Lateral Resistance Band Walk
- Single Leg Deadlifts
Some of the Best Gluteus Maximus exercises are:
- Step Ups
- Front Lunges
- Side Lunges
- Reverse Lunges
- Front Squats
- Single Leg Deadlifts
- Single Leg Squats
- Kettlebell Swings
The following are some of the best glute exercises to target all three areas. If you find that your hamstrings (back of the legs) cramp up whenever you perform any sort of glute raises, it’s often a sign of weak glutes. To strengthen your glutes and avoid making your hamstrings do all the work, start off with a held glute lift for 5-8 seconds, 2 times a week for 3 sets of 10-15 reps.
Here are Some of the Best Exercises to Target Your Glutes:
| At Home (without weights) | In The Gym (with weights) |
|---|---|
| Bridge Lifts, Hip Raises | Weighted Hip Raises (DB or BB) |
| Hip Raise with Adduction Squeeze | Leg Curls |
| Squats | Single Leg Curls |
| Reverse Lunges | Reverse Lunges (dB or BB) |
| Lying Clamshell | Cable Leg Curls |
| Single Glute Lifts | Smith Machine Bulgarian Lunges |
| Bulgarian Lunges | Weighted Step Ups |
| Marching Hip Raises | Deadlifts |
| Single-Leg Deadlifts (no weights) | Single Leg Deadlifts (Barbell) |
| Step Ups (no weights) | Step Ups (dumbbells or barbell) |
| Standing Resistance Band Abduction | Standing Cable Abduction |
Fun Glute Workout Routine
Choose 3 or 4 of the above exercises in either category (especially if you have weights at home) and do 2-4 sets, 20-25 reps or until you feel that awesome burn (not pain or discomfort). That burn is telling your body that you’re doing it right and results will be yours!
