Glute Muscles - How can you get Stronger Buttocks Muscles?

Table of Content

• What are the Glutes muscles and why are they important?

• How many Gluteal Muscles are there?

• How can you get Stronger Buttocks Muscles?

• How can you get Stronger Buttocks Muscles?

• Take-Home Points

• FAQ on Glute Muscles

Introduction

All work and no play make Jack a dull boy! Similarly, your muscles become weak, when you sit still and live a sedentary lifestyle. For strengthening your muscles, you need to work on them through various exercises and moves. In this article, you would about the importance of glute muscles and also the ways for strengthening them.

What are the Glutes muscles and why are they important?

Glute muscles also called buttocks muscles to consist of major muscle groups in the buttocks. The gluteal muscles help in every function such as sitting, walking, standing, running and jumping. Additionally, the glutes also aid in injury prevention and provide the ability to maintain an upright erect posture. They also help contribute to optimal movement and athletic performance.

How many Gluteal Muscles are there?

The gluteal muscles are called 'glute' and not 'glutes' for a reason. There are almost three muscle groups namely gluteus maximum, gluteus medius and gluteus minimus. 

The Gluteus maximum is one of the largest muscles in your body. It starts on the back of the pelvis (sacrum) and goes into the back side of the top of the femur. Gluteus medius also originates from the pelvis and is exactly at the place where you would place your thumb while standing with your hands on your hip. The gluteus minimus originates just near the gluteus medius. 

How can you get Stronger Buttocks Muscles?

The best way to get stronger buttocks or glute muscles is to try exercises that target the glute muscles. Some of the best exercises to get stronger glutes are,  

1. Squats

Along with your gluteus maximus, squats will target your quads, calves, hamstrings, and abdominal muscles. 

Here are the steps to perform squats

1. Stand with the feet hip-width or shoulder-width apart and point the toes forwards.

2. Pull your shoulder blades back and down and engage your core. Push your hips back, and bend your knees until your thighs are parallel to the floor.

3. Keep your chest upright and take your body back through heels to stand. Drive your body back up through your heels to stand.

2. Box Jumps

Box jumps are used for training for sports that might require quicker, swift and more explosive movements.

Here are the steps to perform box squats

1. Stand with your feet shoulder-width apart with a box half a foot away from you and bend your knees slightly.

2. Jump upward onto the box allowing your arms to swing in front of you as a counterweight. 

3. Deadlifts

Deadlifts will train your hip extensions, especially your gluteus maximus. Since deadlifts are advanced movements, beginners would find them heavily difficult to do. Hence it is recommended for only those who are trained in heavy lifting. 

Here are the steps to perform deadlifts

1. Stand with your feet shoulder-width apart while holding a large. 

2. Keep a slight bend in your knees while engaging your core and bend forwards.

3. Lower the bar down the front of your shins and slowly come back up to the neutral standing position. 

4. Fire Hydrants

Fire hydrants are especially good for gluteus medius and gluteus minimus. 

Here are the steps to perform fire hydrants,

1. Start on your hands and knees and engage your core by lifting one leg away from your body at a 45-degree angle. 

2. Move your raised leg back down to the initial position and repeat the same with another leg.

5. Step Ups

Step-ups are another great exercise to target your buttocks muscles. To get started, make sure that you choose a platform that is high enough to bend your knee at a 90-degree angle. Or you can even use the second stair on a staircase and hold the rail for balance.

Here are the steps to perform step-ups

1. Stand in front of the step or raised platform. Place your right foot on the step.

2. By placing your right foot, Press into your heel and touch your left toe to the step.

3. Keeping your right foot on the step, bring your other foot down to the floor. Bend the knee into a lunge for increasing the intensity.

4. Repeat for 1 to 3 sets and try holding weights or resistance bands under your standing foot for increasing intensity.

6. Hip Thrusts

Doing hip thrust on a ball is a great choice for working your glutes. Since the ball adds some instability, your entire lower body would be forced to work. Holding weights on the upper thighs would add more intensity and efficiency to the glutes workout.

Here are the steps to perform hip thrusts

1. Make a bridge position with your head while resting on the ball and your butt lifted. For more intensity, place weights on your thighs.

2. Lower your hips to the ground and squeeze your glutes to form a bridge position.

3. Repeat for 1 to 3 sets and try lifting the toes for a more intense move.

7. Hip Extensions

While the above compound exercises are a good choice for working multiple muscles at a time, hip extensions are a perfect exercise to target the glutes in a more focused way.

Here are the steps to perform hip extensions

1. With your hands under your shoulders and knees directly under your hips, get on your hands and knees.

2. Keeping the right knee bent, lift your leg until it is at level with your glute muscles. 

3. Lower your leg and repeat on each side. 

4. For more intensity, squeeze a weight in the back of the knee or else keep ankle weights.

Take-Home Points

• Glute muscles are the buttocks muscles that help in the movement of the hamstrings, calves, quads and core.

• There are three types of glute muscles - Gluteus maximus, Gluteus medius and Gluteus minimus.

• For strengthening the gluteal muscles, you can do squats, box jumps, deadlifts and fire hydrants.