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The ONLY 3 Exercises You Need for a Bigger and Stronger Butt

Enhance your performance and physique.

Chosen by Muscle Monsters, here are the only 3 exercises you need for a bigger and stronger butt.

The gluteus maximus, gluteus medius and gluteus minimus are three muscles that make up the buttocks. These muscles help with sitting, standing and walking. The effectiveness of these muscles is dependent on their strength and flexibility.

The following article provides information about each of these muscles, including their origin and insertion points, functions as well as exercises that can be performed to strengthen them if they become weak.

Why Should you Build Stronger Glutes?

“Building strong, powerful glutes benefits your strength, physique, posture and athletic performance.”

iliacus muscle barbell hip thrust 3 Exercises You Need for a Bigger and Stronger ButtSource: RX'd Photography

“So, if you’re ready to skyrocket your performance while adding more hump to that rump, then check out the only 3 glue exercises you need for a bigger butt.”

3 Exercises you Need for a Bigger and Stronger Butt

1) Barbell hip-thrust

2) Squats

3) Deadlifts

Exercise 1: Barbell Hip thrust

The barbell hip thrust is a great exercise for developing your glutes and hamstrings.

Benefits of performing this exercise include increased strength in both glutes and hamstrings, reduced risk of lower back pain when lifting heavy weights or performing squats or deadlifts, an improved posture (the “hollowing” effect) and improved sports performance when sprinting or jumping.

Exercise 2: Squats

Squats are an excellent way to strengthen your body and improve flexibility, mental strength, bone health, hormonal balance, stimulate muscle growth and the immune system.

Exercise 3: Deadlifts

Deadlifts are a great exercise for building power, muscular endurance and size.

Alternative Movements (Extras)

1) Walking Dumbbell Lunge (long stride)

2) Bulgarian Split Squats

3) Glute Kickbacks

4) Leg Press (wide stance)

Video

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3 Exercises You Need for a Bigger and Stronger Butt – Glute muscles

Learn more about the anatomy of the glutes.

3 Exercises You Need for a Bigger and Stronger Butt – Gluteus Maximus

The gluteus maximus is the largest muscle in your body and it’s responsible for extending and rotating your hips. Functionally, it helps you walk, run, kick, jump and move around on two feet.

The gluteus maximus is a powerful extensor of the hip. It also plays an important role in stabilizing flexion during running and jumping activities as well as providing postural support for activities such as walking or standing upright.

3 Exercises You Need for a Bigger and Stronger Butt – Gluteus Medius

The gluteus medius is a muscle in the gluteal region. It is the most superficial of the three gluteal muscles, and its upper fibers are covered by a layer of subcutaneous tissue.

  • Origin: Outer surface of ilium, just lateral to posterior gluteal line
  • Insertion: Posterior surface of greater trochanter of femur
  • Action: Supports hip joint when walking; abducts/rotates thigh away from midline and extends leg

3 Exercises You Need for a Bigger and Stronger Butt – Gluteus Minimus

Gluteus minimus is the smallest of the three glute muscles. It’s a quadrilateral shaped muscle located deep to gluteus medius, and it assists with abduction, external rotation and flexion of the hip.

Like its counterpart gluteus medius, it can be injured when performing repetitive movements involving high levels of torque or force on your hips such as running or cycling.

To strengthen this muscle effectively you will want to focus on exercises that target both sides of your glutes evenly without overloading one side more than another.

3 Exercises You Need for a Bigger and Stronger Butt – Glute Muscles

The gluteus maximus is the largest muscle of your hip, which means it’s responsible for a lot of movement.

  • When you extend your leg out behind you, for example, this muscle contracts and pulls the pelvis backwards. It also helps with lateral rotation of the thigh when walking or running. The gluteus maximus is also involved in standing up from a seated position.

The gluteus medius and minimus are located further down the pelvis than their larger counterpart; they’re responsible for stabilizing your hips as well as providing some power during movement.

  • Specifically: They work together to move your leg toward your body’s midline when walking or running forward; they also rotate one leg inward while extending another outward (eccentric contraction).

Conclusion – 3 Exercises You Need for a Bigger and Stronger Butt

In conclusion, the glute muscles are important for moving your body and keeping it upright. The gluteus maximus is one of the largest muscles in our body, and it helps us stand up straight when we walk or run.

The gluteus medius is important because it allows us to move our leg away from the midline of our body (as when kicking a ball). The gluteus minimus acts as an external rotator of the hip joint.

Use the exercises in this article and video to maximise your glute strength.

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