![]() The glute minimus works in synergy with the medius and plays an important role in supporting pelvic stability in the gait cycle. ![]() The glute medius’ anterior muscle fibers internally rotate the thigh and the posterior fiber play a role in leg abduction (moving your leg away from the midline of your body). There’s no denying that the glute max is incredibly important to think about and train, but there’s also the gluteus medius and minimus, also muscles deserving of our attention. When most lifters think of the glutes, they usually just consider the gluteus maximus, the larger glute muscle that plays a major role in hip extension. These massive and powerful muscles that constitute much of your backside are pertinent in nearly every day-to-day activity. So how can you train your butt effectively, without wasting your time with the thousands of rear-focused routines that populate social media? Understanding more about the largest muscle group in your body is a good way to answer that question. Here's what you need to know about this eminently important muscle group-and the best movements you can add to your training to make them big and strong. If you've dismissed targeted glute training as an endeavor solely to whip up a thirst trap photo following, you're missing the point (and you need to log off). Let's circle back to those unfortunate workout clips from the top of this article. The muscles are also essential for proper posture and movement without a functioning set of glutes, you're going to have a hard time doing much of anything with your body. The glutes serve as the engine for explosive, athletic movements needed to excel in sports. The massive muscles do a lot more than just fill out your favorite pair of jeans, so it pays to pay them individual attention in your training plan. Let's expand that, actually- strong, healthy glutes are good for everyone, from desk jockeys to grandparents. For better fitness practice, you should know that the major muscles these types of workouts target are the glutes-and there's a whole lot more to training the glutes than looking good in a cheeky mirror selfie.īuilding a set of strong, healthy glutes should be in the sights of every type of exerciser, whether you're training to meet an aesthetic standard or you have major PR goals. There's a major focus on training the posterior to make it pop in a tight pair or pants of leggings, but there's not always a ton of information provided about the muscles that warrant so much attention, or why. You know what we're talking about: The low- or no-weight, limited-movement clips that the fill up some workout influencers' entire timelines. Let’s get started.BOOTY-BLASTING ROUTINES have become a tiresome fitness trope on social media. In short, it’s a backside-toning program that’ll target several muscle groups simultaneously for optimal butt-building burn. Every Sunday, though, you'll pick your favorite butt workout from the batch to repeat. I've laid out the workouts you should do Monday through Friday. Write down how many reps you can complete within the given timeframe, then, on day 30, you'll end the challenge on an endorphin high by completing the "heat check" again to see how far you've come. ![]() The only equipment you'll need is a workout mat and a chair.ĭon’t forget to complete a (super quick!) “heat check” at the beginning of the challenge to measure your baseline. Now, for the details: Each workout is made up of bodyweight exercises, which means they’re ideal for all fitness levels-and for doing anywhere. (And you'll definitely feel a lot more badass). At the end of this month-long period, you’ll leave feeling stronger and stable-regardless of whether or not you were off to a rough start. All in all, this will make any other exercise less painful and feel more accessible!ĭon’t forget, either: While the moves may seem difficult at first, they’ll only get easier the more you do them. No matter where you’re at on your fitness journey, this 30-day butt challenge can improve your foundation movement patterns, lift and sculpt your bum, and stabilize your body's movements. (Aka, weak glutes may lead you to overcompensate with other muscles, putting you at greater risk of injury.) Having a strong behind allows you to use more of your backside muscles when you workout, giving your quads and joints a break so they don’t have to work so hard in all of your lower body exercises. ICYMI, strength-training your glutes helps more than just your butt muscle, specifically. That’s where this 30-day butt challenge comes in, designed by yours truly. Maybe even in a month’s time? While such a feat might *seem* difficult, all it really takes is knowing which exercises are best for your bod (read: squats, deadlifts, lunges) and executing them on a scheduled timeline. So you want to build your butt strength-ASAP.
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