The gluteus maximus is the largest muscle group in our body, with strong power and strength. In fact, our gluteus maximus is composed of three muscles: gluteus maximus, gluteus medius and gluteus minimus.
These muscles help us walk, jump, run, and sit in our daily lives, and have a perfect hip curve to make our body look better. However, like other parts of the body, our gluteus maximus also has different shapes and tensions. If your gluteus maximus is not as good as you want it to be now, you can find some exercises to increase the size of your gluteus maximus.
Yes, this is good news for some people who like to exercise their buttocks. Having strong and tight buttocks is what everyone dreams of. Butt strength is important for preventing injuries, maintaining correct body posture and functional movement. To make our life healthier, we may get plump buttocks, butt exercises can help us activate and fully develop our buttocks~
Having strong buttocks can keep our body free from injuries and pain because the buttocks muscles can support and stabilize the buttocks, control ankle movements, and the movement of our entire body. In addition, butt exercises can also bring us a lot of benefits, helping to increase overall body strength and also play an important role in our body stability. Strong butt muscles can also make you run better, and they can protect your knees from injury.
Okay, keep reading, and let’s see what butt exercises can help us get bigger and tighter buttocks. Let’s get started!
Related:5 Gluteus Minimus Exercises For Stronger Hips And a Great Side Butt
What Are The Gluteal Muscles and How do You Work Them?
The gluteal muscles, often referred to as the glutes, are a group of three muscles located in the buttocks region. These muscles play a crucial role in various movements such as hip extension, abduction, and rotation.
First, the gluteus maximus. It originates from the back of the pelvis (ilium, sacrum, and coccyx) and inserts into the iliotibial tract (IT band) and the gluteal tuberosity of the femur. The gluteus maximus primarily extends the hip, meaning it straightens the hip joint from a flexed position, such as when rising from a squat or climbing stairs.
Next is the gluteus medius. It originates from the outer surface of the ilium and inserts into the greater trochanter of the femur. The gluteus medius is responsible for hip abduction, which is moving the leg away from the body’s midline. Or you can do lunges to work your gluteus medius.
Finally, the gluteus minimus, you guessed it, is the smallest of the gluteal muscles and lies beneath the gluteus medius. It has a similar function to the gluteus medius, assisting in hip abduction and stabilization of the hip joint. Side-Lying Leg Raises: These target the minimus by lifting the top leg straight up while lying on your side.
The Benefits of Training Your Glutes
As we all know, the buttocks are the main part of movement and strength, and it is also the focus of many people’s fitness. Having bigger buttocks will make you more attractive. In addition, we also need to know some other benefits of exercising the buttocks.
Strong glutes help stabilize your pelvis and maintain proper alignment of your spine, which can significantly improve overall posture. This can alleviate lower back pain and reduce the risk of injury.
Weak glutes can contribute to injuries not only in the lower back but also in the knees and hips. Strengthening your glutes helps stabilize the entire lower body, reducing the risk of strains, sprains, and other injuries.
Training the glutes with exercises like squats, lunges, and hip thrusts builds strength and endurance in these muscles. This translates to better performance in both athletic activities and daily tasks that require lifting and carrying.
7 Best Butt Exercises
Mini Band Kickback
Why it rocks: Mini-band kickbacks are butt exercises that primarily activate the gluteal muscles, specifically the gluteus maximus. It’s a great addition to any lower-body or glute-focused workout routine.
How to:
1. Place a mini resistance band around both legs, just above your knees.
2. Get into a tabletop position on the floor.
3. Keep your core engaged throughout the exercise to maintain stability.
4. Lift one leg off the floor, keeping the knee bent at a 90-degree angle. This is your starting position.
5. Extend your bent leg straight back behind you while keeping your knee bent at a 90-degree angle. Focus on using your glute to lift the leg.
Sets and Reps:3 to 4 sets of 8 to 12 reps
Jumping squats
Why it rocks: Jumping squats are butt exercises that combine the benefits of squats with explosive power. They primarily target the lower body muscles while also engaging the core and improving cardiovascular fitness.
How to:
1. Stand with your feet shoulder-width apart or slightly wider. Keep your toes pointed slightly outward.
2. Engage your core muscles to maintain stability throughout the exercise.
3. Lower your body into a squat position by bending your knees and pushing your hips back as if you are sitting in an imaginary chair.
4. Keep your chest up and your back straight. Ensure your knees do not go past your toes to prevent unnecessary strain on your joints.
5. Aim to lower until your thighs are parallel to the ground, or slightly below if you have the flexibility and strength.
6. From the squat position, explosively push through your feet to jump upward.
Sets and Reps: 3 sets of 10 to 15 reps
Walking lunge with weights
Why it rocks: The walking lunge with weights are butt exercises that primarily target the lower body muscles, including the quadriceps, hamstrings, glutes, and calves.
How to:
1. Stand tall with your feet hip-width apart, holding a dumbbell in each hand by your sides.
2. Take a controlled step forward with your right leg. The length of your step should be such that when you lower your body into a lunge, your front thigh becomes parallel to the floor, and your knee forms a 90-degree angle.
3. Lower your body straight down by bending both knees.
4. Ensure your front knee does not extend past your toes to protect your knee joint.
5. Keep your torso upright and avoid leaning forward excessively.
6. Push through your front heel to bring your back leg forward into the next lunge position.
Sets and Reps: 2 sets of 20 reps
Bulgarian Split Squat
Why it rocks: The Bulgarian split squat is butt exercises that primarily target the quadriceps, hamstrings, glutes, and calves.
How to:
1. Stand around 2 feet in front of a bench or elevated platform.
2. Place the top of one foot (laces down) on the bench behind you. Your other foot remains planted firmly on the ground in front of you.
3. Your front foot should be positioned far enough forward so that when you lower into the squat, your knee doesn’t extend past your toes.
4. Engage your core for stability.
5. Lower your body straight down by bending your front knee and lowering your hips towards the ground.
6. Aim to lower yourself until your front thigh is approximately parallel to the ground, or slightly below if your flexibility allows.
Sets and Reps: 3 sets of 15 reps
Clam Shell
Why it rocks: The clam shell exercise are butt exercises primarily targeting the gluteus medius and minimus muscles, which are important for hip stability and pelvic alignment.
How to:
1. Your head should rest comfortably on your arm or a pillow if needed.
2. Keeping your feet together, slowly raise your top knee upward while keeping your feet in contact with each other and your hips stable.
Aim to lift your knee as high as possible without rotating your hip or moving your pelvis backward.
3. Pause briefly at the top of the movement, focusing on squeezing your glutes.
4. Slowly lower your knee back down to the starting position in a controlled manner.
Repetitions and Sets: 2-3 sets10-15 reps
Single-leg deadlift
Why it rocks: The single-leg deadlift is an excellent exercise for developing balance, stability, and strength in the posterior chain, which includes the hamstrings, glutes, and lower back.
How to:
1. Shift your weight onto one leg while maintaining a slight bend in the knee of your standing leg.
2. Engage your core muscles to stabilize your spine.
3. Slowly hinge at your hips and extend your non-weight-bearing leg straight backward, keeping it in line with your torso. Your back leg should remain in a neutral position without arching or rounding excessively.
4. Simultaneously, lower your torso toward the ground while keeping your back straight and chest lifted. Aim to bring your torso parallel to the ground or until you feel a stretch in your hamstrings and glutes.
Repetitions and Sets: 2-3 sets 8-12 reps
Banded side step
Why it rocks: Banded side steps, also known as lateral band walks or resistance band side steps, are great butt exercises for targeting the hip abductors, including the gluteus medius and minimus.
How to:
1. Make sure the band is secure and won’t roll up or slip during the exercise.
2. Stand with your feet about hip-width apart, knees slightly bent, and maintain a neutral spine.
3. Begin by stepping to the side with one leg. Take a wide step out to the side, ensuring tension in the band.
4. Keep your toes pointing forward throughout the movement.
5. Follow by stepping with your other leg to bring your feet back to about hip-width apart. Keep constant tension on the band by maintaining a slight bend in your knees and keeping your legs apart against the resistance.
Sets and Reps: 2-3 sets of 10-12 reps
