Best Booty 101: (Glutes Exercises! )
It’s official. Big, shapely booties are totally in style and rather than fight the tide, it’s the perfect time to let your curves shine with these best booty glutes exercises!
(*Note: This is not a “fix yourself to fit in with the trends” article; it’s an “empower and embrace your own body’s strength and beauty” article.)
If you find yourself Googling every glute-toning, buns-lifting and backside-shaping exercise out there to get a behind like Beyoncé, please stop. Your body is unique and will develop muscles designed for your frame with proper training and nutrition — so rather than compare yourself with unrealistic online images, work on getting the best from your body.
Here are some of the Best Booty Exercises to Maximize Your Gluteus without exhausting or neglecting any one of the three main muscles that comprise your butt. (And yes, this matters! You want to train properly so that you avoid imbalances and compensations that lead to injury.)
Booty Basics 101
- Gluteus Maximus – This muscle is the largest of the gluteal group functioning primarily for hip extension as performed in rising from the squat position, bent leg deadlifting, and driving the leg back in sprinting (think donkey kicks)
- *Note: Tensor Fasciae Latae (TFL) and the Iliotibial Band (IT Band) assist as stabilizers of the hip and knee during standing and walking.
- Gluteus Medius – The primary role of gluteus medius is abduction of the hip (imagine jumping jacks as your leg moves out to the side) but it also assists in flexion and extension of the hip. During activities such as walking and running it dynamically stabilizes the pelvis in a neutral position during the single-leg stance.
- Gluteus Minimus – The gluteus minimus has similar functions to the gluteus medius, depending on the position of the knee and hip joints:
- Knee extended, it helps abduct the thigh (out to the side away from the opposite leg). When running, it helps stabilize the pelvis during the single-leg support phase.
- Hips flexed, both medius and minimus internally rotate the thigh. With hips extended, they externally rotate the thigh.
Follow the video below with my 3 Step Blueprint to strengthen and improve functionality in these powerful muscles:
- Warm up exercises to activate all three muscles:
10 Glute Bridge Lifts & 10-second Hold
10 Lying Hip Abductions – Clam Shell
5 Standing Hip Abduction – Straight Leg Tick Tock
5 Standing Hip Extension – Alternating Bird Dogs
- Main Exercises to build strength and muscle tone:
10 Dumbbell Squats
10 Sumo Squats
10 Bulgarian Split Squats each leg
8-10 Single Leg Squat & Reach each leg
10 Deadlifts
- Stretches to release tightness and prevent injury:
A body that is strong, fit and powerful comes in all shapes and sizes. Empower your fitness by embracing your body’s strength and beauty!
In Love & Gratitude,
Missi Holt
Missi Holt
Missi Holt is the fitness and nutrition editor for Early to Rise. She is a master nutrition therapist, certified yoga trainer, Certified Turbulence Trainer and an NSCA certified personal trainer (CPT). She also provides fitness and nutrition therapy through her own organization, Whole Life Health.