Training the glutes is often neglected by most people in the gym. However, if you are not like most people, are training regularly, but still can’t see any progress, this might just be what you’re looking for. Check out 3 great exercises to grow a strong and good-looking butt below.
Strong glutes, or the muscles in your buttocks, play a crucial role in overall physical health and performance. These muscles, specifically the gluteus maximus, gluteus medius, and gluteus minimus, are some of the largest and most powerful muscles in your body. One of their primary functions is to support and stabilize the hips, pelvis, and lower back. When you engage in activities such as walking, running, or even sitting, strong glutes help maintain proper alignment and prevent imbalances in the body. This can reduce the risk of injuries and chronic pain, especially in the lower back and knees.
Beyond their role in stability, strong glutes also contribute significantly to athletic performance. Whether you’re an athlete, fitness enthusiast, or someone who enjoys recreational activities, powerful glutes can enhance your overall strength and power output. In sports like sprinting, jumping, and lifting, these muscles are essential for generating explosive force and speed. They are responsible for driving the body forward and upward, allowing you to jump higher, run faster, and perform better in various physical endeavours.
Moreover, strong glutes have a positive impact on posture and body aesthetics. As they provide support to the spine and pelvis, they help maintain an upright posture and reduce the likelihood of a rounded back. This can lead to a more confident and attractive body stance. Additionally, well-developed glutes can help shape and tone the buttocks, which is a desirable aesthetic for many individuals. Not only do strong glutes improve overall functionality and athleticism, but they also contribute to a more balanced and aesthetically pleasing physique.
To find out more about the 3 great exercises to grow a strong and good-looking butt, we turn to the expertise of the guys from the Mind Pump Podcast, an online radio show that talks all fitness related and, usually, is provocative. Its hosts are Sal Di Stefano, Adam Schafer, Justin Andrews, and Doug Egge. They also have a YouTube channel with more than 700k subscribers.
See it for yourself.
3 Great Exercises to Grow a Strong and Good-Looking Butt
Sometimes you are doing the right exercises (deadlift, squats, lunges), but still can’t make your butt grow bigger and stronger. According to Adam Schafer, that usually happens when there is a connectivity problem – when you do the right exercise, but can’t fire up your glutes.
The exercises below are designed for you to help connect your body with your glutes, to fire them up when needed, thus when you do deadlift or squat or lunge, you will get the most out of those exercises.
- Floor bridge
How to do the floor bridge:
- Lay on back
- Knees bent at 45 degree angle
- KEY: Take Low Back and Press It Into The Ground
- Engage core
- Lift butt up by driving through your heels, squeeze your glutes, and keep abs tights
- Single-leg toe touch
How to do the single-leg toe touch:
- Get on one foot
- Hinge at the hips
- Move your foot back
- Keep back straight
- Chair squat
How to do the chair squat:
- Grab a bench or a chair
- Sit down and keep ankles in line with knees
- Using your butt and core sit up from squat position
- Once this is easy bring one leg up and keep other neutral, so you can use one side of the glutes
To fully understand how to perform the exercises mentioned above, it’s easier to see it demonstrated, correct? Then watch the video below with Sal Di Stefano, Adam Schafer, and Justin Andrews.
The glutes, short for the gluteal muscles, consist of three main muscles:
- Gluteus Maximus: This is the largest and most powerful muscle in the glute group. It is responsible for hip extension, which means it helps you move your thigh backwards when you’re standing, walking, or running. It also plays a significant role in maintaining an upright posture and preventing the body from bending forward excessively.
- Gluteus Medius: Located on the outer surface of the pelvis, the gluteus medius is responsible for hip abduction, which means it helps you move your thigh away from the midline of your body. This muscle is crucial for stability during activities such as walking, running, and balancing on one leg.
- Gluteus Minimus: Found just below the gluteus medius, the gluteus minimus also assists in hip abduction and contributes to stabilizing the pelvis and hip joint.
Training frequency for the glutes can vary depending on your fitness level, goals, and overall training program. Generally, it is recommended to train the glutes at least 2-3 times per week for most individuals. However, this can be adjusted based on individual factors such as recovery capacity and the intensity of the exercises.
Since the glutes are a relatively large muscle group, they respond well to both heavy resistance training and bodyweight exercises. Incorporating a mix of compound exercises like squats, lunges, deadlifts, hip thrusts, and glute bridges can be effective in targeting different aspects of the glutes and ensuring overall development. It’s essential to allow sufficient rest between glute-focused workouts to allow the muscles to recover and grow stronger.
Additionally, don’t forget to incorporate other lower body exercises that indirectly engage the glutes, such as leg press, step-ups, and leg curls, into your training routine for balanced leg development. Always listen to your body, and if you experience excessive soreness or fatigue, consider adjusting the training frequency or intensity to avoid overtraining. Consulting with a fitness professional can also help you design a personalized glute training program based on your individual needs and goals.