It is no secret that we love the booty! I mean, if our company name didn’t give it away then I don’t know what will. SO let’s get a bit technical with this mini crush course about the glutes.
The gluteal muscles groups are made up of the gluteus maximus, gluteus medius and gluteus minimus, located on the posterior side of the body. Also known as glutes, booty, bum, derriere, caboose, the list goes on and on… it plays a super important role in your everyday life. The gluteus maximus is one of the strongest muscles in your body, which is connected to your upper body, core and lower body extremities.
This wonderful muscle group helps us stand, walk and sit and also responsible for moving your hips and thighs. However due to our sedentary lifestyle they have a habit of shutting down (lack activation) due to inactivity. Unfortunately the less we move the less they work, and end up recruiting other muscles to overcompensate such as your lower back, hamstrings and quads.
Ever had lower back issues?
Suffer from poor posture?
Do your knees cave in while lunging or squatting?
If you answer yes to even one of the above, then you mostly likely need to strengthen your glutes.
Booties come in all shape and sizes, and the difference between a good or bad booty comes down to glute strength and exercise variety. Most females chasing a perfect booty default to these 3 exercises:
Barbell squats
Barbell deadlifts
Dumbbell lunges
You will build strength while performing these exercises, however you may struggle to shape, tone and reach your full booty potential with these exercise alone. Why? The gluteus maximus is made of six divisions (upper outer, upper inner, middle outer, middle inner, lower outer and lower inner division) which need to be worked from all angles to activate all divisions.
What’s the best booty building exercise?
It depends, and the reasons why is because not one booty is the same. One person may lack shape around the bottom and another fullness in the upper region.
So which exercises activate more the lower, upper or both regions?
Upper/Lower glute – Barbell hip thrusts, back extension, cable kickbacks, single leg hip thrusts ect
Upper only – Lying/standing hip abduction, seated band abduction, lateral band walks ect
Lower only – Squats, lunges and split squats ect.
To reach your booty potential ensure that you keep the gluteal muscles active, get up and move move more! Add variations of hip thrusts, back extensions, kickbacks, single leg hip thrusts ect and exercise different rep ranges and most importantly be patient! As they say, Rome wasn’t built in a day and neither will your booty!
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