Strong glutes are key to strength and a good physique – and who doesn’t want a peachy little booty? They are an incredibly important set of muscles for multiple reasons, including injury prevention and improving overall performance. However, I have noticed that it does take quite a lengthy amount of time to see changes with your glutes, (and knowing from personal experience), so I can fully appreciate others frustration when no results are seen after 4 weeks. BUT, consistent training is key!
Before I give you tonnes of amazing advice on how to achieve the perfect booty, I want to give you the basic outline of what your glute muscles actually are and the benefits of having really strong glutes. When you understand how your muscles work, it will help a considerable amount when you are training them.
Your glute muscles
There are three main muscles that compose your booty:
- Gluteus maximus: This is the largest of the three muscles in the gluteal group. Its key function is primarily upper leg (thigh) extension, for example moving the upper leg into a backward position (i.e. rising from a squat).
- Gluteus medius: The gluteus medius originates on the outer surface of the ilium above and in front of the anterior gluteal line (seen in the picture to the right). Its function is to provide rotation of the thigh outward from the centre of the body (thigh abduction and thigh internal/external rotation), which enables a steady walking movement.
- Gluteus minimus: The gluteus minimus is one of the secondary muscles that can produce hip extension, and when the knee is extended, they abduct the thigh (out to the side). It is located deep and somewhat anterior to the gluteus medius, and is a broad and triangular shaped muscle.