What Are The Butt Muscles?
Your butt is comprised of several muscles. The first is your “gluteus maximus”, which is one of the largest and strongest muscles in your body – starting at your hip and ending on your upper leg bone. The gluteus maximus extends and externally rotates your leg, also extends your trunk, and is mostly responsible for the “round” look you can get in your butt when you do exercises that trigger these motions.
The other two smaller butt muscles are the gluteus medius and gluteus minimus. These muscles, which can become just as notoriously weak as the gluteus maximus, primarily work when you’re supporting your body on one leg, as you might do when you’re walking, running, climbing stairs or changing directions.
What Are Good Butt Muscle Exercises?
If you’ve ever been out on a tough, hilly hike, you’ve realized from your sore butt the next day just how much you utilize your glutes when you step, climb and change direction. By simulating these type of hiking movements when you train your butt in the gym, you can significantly improve your leg power, and also get a better butt. Here are three good butt exercises to get those mountain-goat glutes:
Choose a bench or platform that is preferably at knee height or above. Place on leg up on the elevated surface and step-up, driving your opposite knee to your chest as you step. For added difficulty, place a barbell on your back or clutch a dumbbell to your chest. Do 3-5 sets of 8-12 reps for each leg.
2) Stair-Climber Strides.
Get on a stair climber at the gym and hold a dumbbell in each hand. Put the machine on a relatively slow climb rate and climb 2-3 stairs at a time, focusing on pushing through the entire stepping motion. Perform 3-5 sets of 2-4 minutes, and recover between reps by working a different non-leg exercise (such as core, arms, etc.).
There are several variations of the kick-out motion, but each involves you bending at the waist and kicking out behind you, preferably with your heel going higher than your low back. You can get in a crawl position and kick-out (easy version), use a kick-out machine at the gym, or attach a cable or elastic band to your leg and kick-out. Perform 3-5 sets of 10-20 kick-outs per leg.
4 Steps To Getting A Better Butt
So today, I show you a 4 step process to getting a stronger butt in 8 weeks:
Step 1: 4 sets of 25 bridges (shown below) every 2 days for 2 weeks…
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