Your butt is the largest and most powerful muscle in the human body. It is made up of three main muscles:
- Gluteus Maximus - Responsible for external rotation (turns the leg away from the body) and extension (pulling your leg backwards, think of kicking a ball) of the hip.
- Gluteus Medius - Responsible for hip abduction (moving your leg away from the body) and medially rotates (turns the leg towards your body) the hip.
- Gluteus Minimus - Assists the Gluteus Medius with hip abduction and medial rotation.
Exercise 1 - BARBELL BACK SQUAT
Muscles respond to overload and one of the best ways to overload a muscle is to add more weight. The barbell back squat allows you to add a significant amount of weight compared to a dumbbell, kettlebell or bodyweight squat.
Exercise 2 - HIP CIRCLE
Overload can also be achieved by increasing the amount of volume. The danger of this is that muscles can become fatigued and that increases the risk of injury. Using a hip circle allows you to really work your Gluteal Muscles without any risk of injury.
Exercise 3 - GLUTE HAM DEVELOPER
Muscles work in three ways; concentric, eccentric, and isometric. The more you can work a muscle through all of these the stronger the muscle will be. Using a Glute Ham Developer machine allows you to really focus on the eccentric portion which is often the most neglected.
Exercise 4 - KETTLEBELL RUSSIAN SWING
The kettlebell Russian swing is a very explosive movement that is predominantly focused on the posterior chain including the Gluteal Muscles. The hip hinge is one of the most powerful movements we do and it is generated by the Gluteal Muscles.
Exercise 5 - SURF CLAMS
Surf Clams are an excellent finisher at the end of a workout to add even more volume to your training session risk-free of injury, or you can use this exercise to warm up the Gluteal Muscles prior to a big lifting session. Surf Clams works the Gluteus Medius & Minimus.