Your butt is made up of 3 main muscles. The gluteus maximus, gluteus minimus, and the gluteus medius. The gluteus maximus is the largest muscle on the humand body. The gluteus medius is often referred to as a “saddlebag” or side butt. Your gluteus minimus sits just beneath the the gluteus medius and further rounds it off. They all combine to form your nice round derriere! One of the main jobs of your butt is to hold your body in an erect posture which allows humans to walk uprightly.
Everyone wants a nice, strong butt because it looks good in the mirror. What you should also know is that a well-maintained hiney can help you…
- Eliminate or avoid lower back pain by preventing an anterior pelvic tilt (think tipping forward). It also prevents any over-compensations in bending, twisting, and sitting
- Generally improve your posture
- Take pressure off of your knees by centering your femur (thighbone) which keeps it from sliding in your hip and causing pain. A strong tookus also keeps your knees from tracking forward and caving in which can all cause injury.
- Be faster, jump higher, and just makes you more athletic in general.
It’s easy to forget that your apple bottom is a MAJOR part of your core. We tend only to think of washboard abs but your butt is even more important for your fitness. Ok, so you know a little more about your booty.
Now let’s talk about the 5 best exercises to lift and tighten that thang.
1. The Hip Thrust
This exercise can be done on a stability ball or a bench and with weight or without it. I definitely recommend starting out by just doing the next exercise before progressing to the hip thrust. Make sure to press through your heels and never lift further than a flat back position
2. The Glute Bridge
I know what you’re thinking. That looks easy! Well, not if you do it right :). Lie flat on your back and squeeze nothing but your butt to lift your hips to thoracic spine up and hold for at least 2 seconds at the top.
3. The SQUAT!
There’s no doubt that you have done your fair share of squats in your life. Every middle school P.E. class demands it! But have you really FOCUSED on using nothing but the rear while squatting? I mean literally squeezing to propel your body back to the standing position. This well known queen of all exercises has it’s reputation for a reason. It’s great for everything!
4. The Curtsy Lunge
You remember those saddlebags or sidebutt? Here’s your solution to building lean muscle there and “toning up”. This exercise does a fantastic job of really isolating the bum and more specifically the gluteus medius and minimus. This is basically a reverse lunge with a diagonal trajectory. Just bring one leg behind you setting your toes on the ground at a diagonal angle while bending the working leg to about 90 degrees at the knee.
5. Weighted Donkey Kick
Ah, last but not least the weighted donkey kick! It’s A lot tougher than it looks. Simply place a dumbbell behind the knee in its crease. grip it tightly and raise your leg straight toward the ceiling so that it’s only parallel with your hips. Focus on the quality of the squeeze rather than how high your leg goes.
Alright, there you have the 5 best exercises to tighten and lift your butt and underbutt. Enjoy the process and the results! If you live or work near Sherman Oaks and need a little more tender love and care as well as advice on your form, technique, and how often you should work your butt, fill out a form for a free 7 days and a consultation with one of our coaches!
-Patrick and the Fuel Rx Team