Targeting your Glute muscles can be tricky! All too often we hear about the Squat producing those booty gains we strive for however there are many variables involved when performing squats that may even have you neglecting them entirely! Especially if you do not squat deep enough to stimulate significant Glute activation.
We also want to target the Glute muscles from various angles if it’s a truly shaped booty you are going for. The reason being is that your butt is made up of three main muscles – the Gluteus Medius, Gluteus Minimus, and Gluteus Maximus – which are then covered with a layer of fat.
Your Glutes help you to stand up from a sitting position or a squat, climbing stairs or standing upright. It also helps to stabilise the pelvis.
What are the muscles in the butt?
The Maximus – The muscle that covers the majority of the outer buttocks
The Medius – The top of the buttocks (the part that really shows your butt shape)
The Minimus – The central muscle to the hip (attaches to the hip bone)
Here are some Booty Blasters for you to try out when your next in the gym!
Cable Kickbacks – This exercise is one of the best butt exercises to help strengthen and shape the gluteal muscles. This exercise can be performed using a cable machine or resistance bands. The cable kickback effectively targets your glutes (butt) by isolating the gluteus maximus, gluteus minimus, and your hamstring muscles.
Barbell Hip Thrusts – The barbell hip thrust with a bench or a dumbbell laying down can increase strength and power in the hamstrings and glutes. This exercise also improves stability throughout the core and lower back. Pressing through your heels and squeezing your glutes, return the barbell to the start position.
Romanian Deadlifts – The Romanian deadlift is one of the single best exercise you can do for developing your posterior chain (hamstrings, glutes, and back). It’s easy to learn, load and programme, and when it’s performed correctly, it’s also perfectly safe. There is also a number of variations of this exercise you can do i.e. the stiff-leg deadlift.
Walking Lunges – Walking lunges are arguably the most complete lower body exercise on the planet. They develop your glutes, hamstrings, quads and calves in addition to hitting your inner and outer hips and thighs. They also live at the intersection of strength and cardio, meaning they really challenge your muscles, utilise large muscle groups together to perform the movement meaning you will burn more calories than most static exercises and increase your heart rate.
So there you go… 4 simple but highly effective exercises that I use to directly target my Glutes and build that booty!