Some definitions for terms mentioned in this article:
ABDUCTION: Movement away from the body.
EXTENSION: Straightening the joint resulting in an increase of angle.
LATERAL ROTATION: Rotary movement around the longitudinal axis of the bone away from the center of the body; turning the thigh or pelvis outward.
A butt is a butt, right? Well, if you’re not interested in making yours look nicer, then, I suppose you could answer ‘right.’ However, all those in favor of a firmer, rounder booty would be more inclined to want to know a bit more about just what yours is made of.
First of all, the term ‘glutes’ is plural for a reason; there is more than one muscle that makes up what you typically refer to as your butt: Gluteus Minimus, Gluteus Medius & the ever famous Gluteus Maximus. In order to obtain our ‘best butt,’ it is important to consider that all 3 of these muscles must be worked for optimal proportionality & attractive results.
Gluteus Minimus: As the name would suggest, this is the smallest of the three muscles. Located beneath the other two muscles (immediately beneath Gluteus Medius) & connected to the outer part of the ilium (the rounded, flared part of the bones that make up your pelvis – hip). It is involved in movement of the thigh (inward rotation) & is chiefly involved when supporting the body on one leg.
Gluteus Medius: Broader & thicker than the Gluteus Minimus, this muscle is also connected to the ilium, though closer to the crest (uppermost part of the flare). It sits directly above Gluteus Maximus & over Gluteus Minimus. This muscle performs the same actions as Gluteus Minimus but is also involved in hip extension, lateral rotation and abduction, serving as a decelerator of internal rotation of the femur bone (large bone located above the knee, surrounded by the thigh and hamstring muscles) at the end of the swing of your leg during walking/running. The Gluteus Medius helps stabilize the pelvis and aids in lateral movements.
Gluteus Maximus: The largest and topmost muscle of the glutes, this one is a very broad and thick fleshy muscle running from the inner portion of the ilium. This is the muscle that makes up most of the shape & appearance of your butt. The biggest action taken by Gluteus Maximus is erecting the body after stopping by drawing the pelvis backward; it is also involved in any forward bending movements like step-ups, squats or lunges.
Now that you are more familiar with what you’re made of back there, you can begin to better understand why and how certain exercises will give you particular results. In the next blog, we will explore more of the functionality and specifics that will enable you to work all of your glutes.
Melissa, is available for Personal Training at your home or over email.
Melissa COO/CPT
Executive Vice President
Group Exercise, Program Design and Customer Service
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