If I asked any beginner or intermediate gymnast, what is the biggest muscle in the human body?
Most of them will say Quadriceps!
Well, to be honest, it’s not true.
The largest muscle in our body is the gluteus maximus, which is the part of the gluteus muscle.
If you want to have a bigger body, it is very important to train all the big muscles in your body.
Most of the time, people tried to train their butt, but they couldn’t because of the complexity of the muscles.
So, in this article, we’ll look at 3 intense glute exercises that make your butt more attractive and bigger than ever.
I’m afraid to tell you that, I’m not going to explain how to exercise for the glutes because there is already a lot of How to guide exercises on the internet.
Bonus: included the printable pdf version of the glute training together with the glute supersets.
Anatomy of the buttocks
Whenever I start any exercise article, I start with the anatomy of these muscles.
Most people have failed to develop their body parts after years and years of training because they do not know the anatomy of a specific muscle.
If you know how, you will only do the exercises you need. NO extra exercises.
So, Glutes have total 3 main muscles.
- Gluteus Maximus(G-max)
- Gluteus Medius(G-med)
- Gluteus Minimus(G-min)
Gluteus Maximus is the biggest muscle in your butt. So if you want to have bigger butty then do more exercises for it.
Its origin is the posterior line of the upper ilium, the posterior surface of the lower sacrum, and the side of the coccyx.
Function of Gluteus Maximus
The function of G-max is primarily upper leg extension, such as moving the upper leg backward as in rising from a squat position.
The same with bent-leg dead-lifting, the rear-leg drive in sprinting, and simply extending the thigh backward in any hip extension exercise (i.e., glute press).
The gluteus medius is located under the gluteus maximus and connects the ilium (hip bone) to the lateral part of the upper femur.
It helps to rotate the leg externally when it is extended behind you and to internally rotate the hip when the leg is flexed in front of you.
Along with the gluteus minimus, this muscle abducts the hip (moves it outward). If you want to move to the side, this muscle is the “Key” muscle.
Min gluteus, a smaller muscle located under the middle gluteus, the minimum helps abduct, flex and internally rotate the hip.
You will use this muscle when making circular movements with your thigh.
The G-med and G-min perform similar functions, depending on the position of the knee and hip joints.
With the knee extended, they abduct the thigh (away from the opposite leg).
When running, they stabilize the leg during the single support phase. With the hips flexed, they rotate the thigh internally. With the hips extended, they rotate the thigh externally.
Why is it so difficult to have bigger buttocks?
There are many theories and myths around glute training that you should do this and that amount of repetitions, define and which ones do not? to develop attractive butt.
Here are the reasons why you can’t develop your glutes.
- Most people will recommend that you do more squats, deadlifts and lunges to develop your glutes. In fact, these people have spent years and years training hard on these exercises.
Imagine, most weightlifters do these three main compound exercises most of the time, so why don’t they have a bigger, well-developed butt?
To be honest, three three exercises will help you make your glutes sore and not strengthen them.
These exercises mainly target the quadriceps and spine erectors. Even boxed squats, moves and sumo lifting do not activate many glutes.
- Lack of progression of the exercises: most people are unable to develop parts of the body as they wished due to the above reason.
Most people don’t know how to make progress on specific exercises, but for the glutes, they have no idea. That’s why Bret Contreras, also known as “The Glute Guy”, suggests four stages to have a bigger, rounder rear.
Phase 1: Flexibility of hip flexibility and gluteal activation
Phase 2: Gluteus hypertrophy
Phase 3: Strength of the gluteus
Phase 4: power and speed of the gluteus
It is important that you start from the first stage, if you do not know where you belong.
IF you are a beginner, these stages are perfect for progression.
- The glutes contain fast-twitch muscle fibers, so I trained with heavy weights.
The scientists did two studies on the percentage of fiber type in their glutes. One study found 52% slow contraction versus 48% fast contraction, while the other found 68% slow contraction and 32% fast contraction.
In other words, your glutes are NOT primarily a fast-twitch muscle.
This means that you should not only focus on high weight / low repetition exercises when training them – you should do a wide variety of exercises for them.
- Train your glutes once a week
The glutes are the largest muscles in the body. therefore, you should train them a lot at least 3 times a week.
Don’t worry about training your glutes several times a week. You will not be destroying your efficiency, you will increase it.
The best exercises for the glutes
Like any other part of the body, there are many exercises that you can do for the glutes in the beginner, intermediate and advanced versions.
You can also build glutes with body weight and resistance bands if you can’t access the gym.
But, if you have, do these 3 intense exercises to target all gluteal muscles.
Exercise 1: Target Gluteus Maximus
Gluteus Maximus connects with many upper and especially lower body muscles. then you can do a variety of exercises to target you.
So, which exercises should you include to target Gluteus Maximus?
The EMG amplitude of the gluteus maximus is less in the combined movements of hip extension and knee extension than in isolated movements of hip extension.
The best exercise to target the gluteus maximus probably involves hip extension, not the combined version of hip and knee extension.
The barbell hip confidence is the best exercise for this type of movement, in fact, this study shows that the EMG amplitude of the maximum gluteus in the barbell hip confidence is much greater than the barbell squat.
Many people do different variations of barbell hip confidence exercises to get the most, however, one study shows that among the hip confidence variations, the standard barbell hip confidence produces more mean and maximum activation.
Studies have found that anteroposterior exercises such as quadrupedal hip extension, prone hip extension, frontal plank with hip extension and gluteal contraction produce more EMG amplitude of the gluteus maximus than any other exercise.
If you want to know how to do it, what are the variations you can make for further development of g-max, check this link.
Exercise 2: Middle Gluteus Target
The gluteus medius is the most untrained muscle by most people, which increases the risk of injury to athletes.
In one way or another, we all always train the gluteus maximus, but in the case of the gluteus medius, we almost forget to train it.
Since the chance of injury is greater in the gluteus medius than in any other gluteal muscle, most exercises that undergo EMG analysis are rehabilitation.
However, these exercises are also important in terms of lifting medium gluteal exercises based on heavy resistance.
One study compared all lower body exercises to check for greater activation of the middle gluteus muscles.
They found that G-med activation during complex and multi-joint exercises is relatively low. However, they also discover the exercises that provide the high and very high level of activation of the middle gluteus. Check the table below for the exercises.
Exercise 3: Target Gluteus Minimus
Gluteus minimus is the mini version of gluteus medius and it is also smallest and deepest gluteul muscle.
Like gluteus medius, we never trained this muscle. For well development of any muscle, it is very important for us to train all of the head of any muscles.
Gluteus Minimus is also called as glute min, hips or hip abductor.
Because G_Med and G_min perform similar function, most of the time when you train G_med, you will also target G-min.
So, you should include those exercises which include thigh abduction, thigh internal and external rotation in order to hit both of these muscles.
Thigh Abducting Exercises
- Seated hip abduction machine
- Multi-hip machine thigh abduction
- Low pulley thigh abduction
Thigh Internal/External Rotation Exercises
- Lying and Seated Hip Internal Rotation
- Standing Cable External Rotation
Sample 6 Week Glute Training Workout
This is the 6-week glute training workout example, follow it and you will definitely see some decent changes in your glutes.
You can also change the exercises with different variations, if you find it easier after 4 weeks.
if you want to download it as a pdf file, click here. In the PDF, I also include the glute training supersets that you can include in this exercise to increase its intensity.
There are many exercises and variations that you can include in your glute training to maximize your gains. This is just a short list of them, feel free to change the exercise if you found it easy or difficult.
I hope you enjoy these 3 intense exercises for the glutes because they have an attractive and well developed butt.
If you have an amazing ass or are having a hard time developing it, let me know in the comments section. I would love to hear from you.