What time is it? It’s booty time! Girls, if you are not focusing on your backside you’re missing out! And no, we are not referring to twerking!!! Working the three main muscles of your Gluteus Maximus in a ‘tri-angle training’ method by targeting the booty from three different angles, works out the entire booty, making your booty round, firm, lifted and just plain juicer!
According to Dartmouth Medical School Journal in their 2004 article titled,”The Basic Human Anatomy: A Regional Study of Human Structure,” our ‘booty’ is made up of the glutei maximus, medius, and minimus. Such muscles range from superficial to deep, all forming the bulk of the buttock. Try incorporating the following exercises into your workout routine to target these three main muscles, which determine the shape of your butt! Let’s go and get your best booty!
1. Jumping jacks and one-legged deadlifts for your Gluteus Medius
The Gluteus Medius is defined as the middle muscle in each buttock, which acts to rotate the thigh, allowing for you to pull your leg out to the side. Working your gluteus medius will lead to a higher butt. Perform three sets of jumping jacks or one-legged deadlifts at 3 sets of 10 reps each for this exercise.
2. Lunges for your Gluteus Maximus
The gluteus maximus is a large muscle and mostly used for extending the thigh. Surprisingly, it is not utilized while standing and is used minimally in walking. The gluteus maximus is employed in more engaging exercises such as running and climbing. Targeting this muscle will lead to a larger butt. Try 3 sets of 10 reps each for this exercise.
3. Squats for your Gluteus Minimus
The Gluteus Minimus is similar to the medius allowing you to extend from the hip through the thigh. The gluteus minimus is the smallest and deepest of all the gluteal muscles. To target this region incorporate squats into your exercise routine. Try 3 sets of 10 reps each for this exercise.
Ultimately, in order to achieve that perfect derriere you must target the booty from a tri-angle method working the gluteus minimus, maximus and medius. Along with these three main muscles and their targeting exercises, please be mindful to include a variety of exercises and activities in order to hit and develop each gluteal muscle for the perfect booty!
Tips: Make sure you do not overwork your muscles; you must leave days in between booty workouts in order to give your muscles time to heal, recuperate and respond to the workout.
Written By Chelsea Clishem: From San Diego, California to Rio de Janeiro, Brazil, this bicoastal girl loves all things travel, beauty, nutrition, fitness, fashion and entertainment. Chelsea graduated from the University of California, Santa Barbara where she began her journey to be an entertainment journalist. Chelsea drops the word ‘fabulous’ on the regular and believes it’s ‘okay’ to freak out with good music and fashion!