The gluteus maximus, or the butt, is the bulkiest skeletal muscle in the body. The glutes consists of two other muscle groups, the gluteus minimus and medius. The gluteus minimus and medius help move your femur inward and outward when you walk or run. All three gluteal muscles work together when you perform activities such as bicycling, jumping rope, lunges, squats and more.
Go Climbing
Any activity that requires you to climb up a surface works your gluteus maximus as well as your leg muscles. Walk up a hill, hike up a mountain, climb a set of stairs or go rock wall climbing. Set the incline of a treadmill or elliptical machine to a low amount and increase the incline as your fitness levels improve. To work your muscles harder, increase your stride length or climb the stairs two at a time. Keep your core engaged throughout the entire workout to keep your back stable.
Exercise Machines
Gyms and fitness centers feature various types of exercise equipment that work your gluteus maximus muscles. Use the hamstring curl to strengthen both your glutes and hamstrings. Work out on a cable machine and perform one-legged cable kickbacks. Use various sit-down machines such as leg extensions or a leg-press machine. Grab a stability ball and perform flutter kicks, pike with arabesque or hip lifts.
Exercises at Home
The American Council on Exercise rates lunges as one of the best exercises for strengthening your glutes. To perform lunges, grab a pair of dumbbells and hold them by your sides. Take a step forward and bend both knees, making sure not to move your knee past your toes. Push down on your extended foot to return to the starting position. Complete 12 to 15 reps, then lead with your other foot. The ACE also rates stepups, quadruped hip extensions and four-way hip extensions as effective glutes exercises, too.
Other Considerations
There are plenty of other exercises that work all areas of the glutes. Try plie or squats, making sure not to move your knees past your toes. If you experience knee pain while performing these exercises, stop and perform some stretches, then continue the workout. Knee pain may be the result of hip flexors that are too tight, as well as an improper balance on the hips. Strengthening your gluteal muscles will help correct the hip imbalance as well as help loosen up hip flexors.
References
- ABC Bodybuilding: Gluteus Maximus Introduction
- Go Ask Alice; Booty Enhancing Exercises; December 2003
- Exercise.com: Work Your Glutes with an Exercise Ball
- American Council on Exercise: ACE Lists Best Butt Exercises --- Exclusive ACE Research Announces Most Effective Gluteus Maximus Training
- T-Nation; Glute Training for Dudes; Mark Young
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