In order to build your best but you have to make sure to work all the muscles that makeup and are nearby your behind. You may not know that there are several muscles that make up your “glutes” and each one serves a different purpose in function (as well as appearance!).
Gluteus Maximus – The gluteus maximus is the largest muscles in your body and are responsible for leg extension, or the upward movement of a squat, or coming up from a seated position.
Gluteus Medius – The middle-sized glute muscles are responsible for internal and external rotation from your hips, and are worked in exercises like sumo (or plié) squats.
Gluteus Minimus – The smallest of the three, the gluteus minimus, are also contributors to the rotation from the hip, but are also an important stabilizer for your hips as well as abductors of the leg (muscles that move the leg away from the body). They can be worked in more isolated type exercises like a lying side leg lift.
This 21 Day Butt Challenge will work all of these muscles and then some to give you the strongest and shapeliest backside you’ve ever had!
Start by standing with feet wider than shoulder-width apart. Rotate from your hips to open the knees and keep your toes out to the side. (The knees and toes should be pointing in the same direction.)
Depending on your strength, place your hands on your hips, or hold a 10-30 lb dumbbell at your chest for more of a challenge. Keeping your spine straight, lower your hips down, as if you were sliding your back down a wall.
Keep your weight in your heels, and focus on using your inner and outer glutes to press back up to standing, straightening the knees.
This exercise works the muscles in the glutes that are responsible for rotation in the hips, these are the maximus medius.
Front & Rear Lunge
Start by standing with your feet hip-distance apart and placing your hands on your hips, or holding onto dumbbells if you’re more advanced.
Step your RIGHT foot forward into a front lunge, making sure your weight doesn’t go into your toes, press back and up to your standing position, and step the same foot BACK into a rear lunge, this time keeping the weight in the opposite front heel. Step back to the center for ONE repetition.
Continue stepping the RIGHT foot forward and back until you complete all repetitions, and then switch sides.
Side to Side Squats
If you have a resistance band, you can tie it in a loop and place it around your legs, just under your knee joint. Start with your feet hip-distance apart, and hands on your hips (or holding dumbbells at your sides, if you’re advanced).
Step your RIGHT foot out to the side, so that your feet are shoulder-width apart. Sit your hips back as if sitting into a chair, then press through your heels to come back up to standing, stepping the feet back hip-distance apart, and squeezing your glutes at the top.
Repeat, stepping the LEFT leg out to the side, and then coming back to center, for ONE repetition.
These squats are great to work the inner and outer thighs, know as the adductors and abductors, respectively, as well as the gluteus maximus. The adductors and abductors are important in forming a proportional booty from all sides.