![]() ![]() A lateral lunge or a monster walk are two examples of butt exercises at home that really fire up your hip abductor muscles. ![]() These muscles work in the frontal plane of movement, or when you’re moving from side to side. Your glutes medius and gluteus minimus are your smaller butt muscles that make up your “side butt,” and they’re known as your hip abductor muscles. So if you’re looking for butt workouts that primarily target the gluteus maximus, you’d want to include moves like the deadlift, squat, and glute bridge. As Jamison told SELF previously, your gluteus maximus works most in moves that take place in the sagittal plane of motion, or the forward to backward movement you get with flexion and extension. Your biggest glute muscle, the gluteus maximus, really fires during hip extension-say, in the upward phase of a deadlift. Your glute muscles also have different functions. Similar to the core, these help stabilize the body, Perkins says. The glutes may seem like a solid block, but they’re actually comprised of three separate muscles: the gluteus maximus, gluteus medius, and gluteus minimus. Read on to find out more about those butt muscles! What are your glute muscles, and how do you work them? But before we get into all the butt moves, it’s important to understand what we mean by your glutes first. There are tons of great butt exercises out there that work these all-important glute muscles in a variety of ways. This can translate to more power and strength in your workouts. What’s more, your butt muscles also help transfer power from your lower body to your trunk, which can help you throughout your entire strength-training routine, Alicia Jamison, CPT, trainer at Bodyspace Fitness in New York City, told SELF previously. For example, this subtle misalignment can cause neck pain, rounded shoulders, knee issues, and even ankle tightness. “As your hips tilt forward due to lack of glute recruitment and engagement, your alignment can get thrown off in ways that you might not connect to your glutes,” she says. When those muscles are weak-which can happen with too much sitting-it can cause the pelvis to shift forward, in both your workouts and your everyday movement. “Simply put, the glutes are the foundation of the whole body,” Holly Perkins, CSCS, tells SELF. ![]() Strong glute muscles are key to both strength training performance and injury prevention, which makes butt exercises a super important addition to your workout routine. ![]()
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