GLUTE MUSCLES EXPLAINED
Glute muscles explained
If you do personal training with me or any Recharge Plus Live or On Demand classes, you will hear me talk about your glutes a lot! I’m obsessed with working the glutes! The glute muscles are the largest muscle group in the body after all. The glute muscles comprise of three parts, namely; Gluteus Maximus, Gluteus Medius and Gluteus Minimus. What are these muscles and why do I find them so fascinating you may ask.
Gluteus Maximus
This is the largest butt muscle and it is responsible for giving you a shapely, pert bottom!!!
We recruit these muscles in the following ways:
1. To extend the hip
2. To abduct the hip
3. To externally rotate the hip
Examples of exercises that really work the Gluteus Maximus:
Squats
Deadlifts
Hip Thrusts
Step Ups
Bulgarian Split Squats
Photo by Sergio Pedemonte on Unsplash
Gluteus Medius
This is the second largest butt muscle and it is crucial for stability. It is vital that the gluteus medius is strong to ensure stability and balance in single leg work. Try standing on one leg and see how you go - if you can hold for a long time, your gluteus medius is working hard to keep you there! This muscle is nearer the outside of the pelvis and just like the smaller gluteus minimus, it works on enabling abduction and inward rotation of your leg.
Examples of exercises that really work the Gluteus Medius:
Side planks
Side leg raises
Clams
Single Leg Squat
Lateral step up
Single leg dead lift
Photo by Boxed Water Is Better on Unsplash
Gluteus Minimus
This is the smallest of the glute muscles. It has a vital role to play in supporting gluteus medius with internal rotation and abduction. This muscle sits directly under the gluteus medius.
Examples of exercises that really work the Gluteus Minimus:
Curtsy lunge
Side lunge
Fire hydrant
Glute Bridge
Single leg glute bridge Side planks
Side leg raises
Clams
Photo by Jorge Fernández on Unsplash
Book in for a class or a personal training session and I’ll show you how we can get these muscles firing!
Kirsty x