Got Buns Hun? Firm It Up
By Trinity Edwards
These three muscles are the gluteus maximus, gluteus medius and the gluteus minimus. Each of these muscles work together to keep the booty firm and help maintain shape and strength.While it is important to exercise these muscles to maintain that desired lift, it’s not all the glute muscles are needed for. Strong glutes have several health benefits, including keeping your hips and limbs intact and strong, providing a base for strong and lifted posture, and improving overall health. Weak glutes can lead to back pain, poor hip mobility and an increased risk of injuries. To keep your glutes strong and healthy, it’s recommended to work out the three glute muscles for a minimum of thirty minutes, one to two days a week. Now let’s jump into each muscle of the glute region!
The Gluteus Maximus
The largest glute muscle of the group and possibly the most important. This muscle determines the shape of the butt, helps with posture, and allows for better hip mobility.The gluteus maximus is used to walk, jump, stand and is needed for any action involving your legs. One exercise that focuses on the gluteus maximus is everyone’s favorite, the standing squat.
- Stand straight with your feet shoulder-width apart
- Tighten your stomach muscles
- Lower down and stop as if you’re sitting in a chair without arching your back
- Straighten your legs to lift yourself back up
- Repeat
The Gluteus Minimus
The deepest and smallest muscle of the group. It is also important for stabilization of the pelvis and helps rotate your legs. A great exercise for this muscle is a glute bridge.
- Lie on your back with your knees bent and feet hip-width apart on the floor
- Squeeze your glutes and stomach muscles
- Gently lift your hips towards the ceiling but do not arch your back
- While still squeezing at the top, hold your position for 2 seconds
- Slowly lower hips back to the floor and repeat
The Gluteus Medius
is important for stabilization of the pelvis and leg rotation. Strengthening this muscle is vital to prevent pain and injury to your lower body. It is located directly under the gluteus maximus. A great exercise for this muscle is a clamshell.
- Lie down on your side with your knees slightly bent
- Keep your feet together and lift your top knee gently to the ceiling
- Lower your knee back to its original position
- Repeat and then switch sides
