Your bum or also known as your glutes is such an important muscle group which needs to be strengthened to aid keeping great posture, performing exercises effectively and also a great muscle group to make look good! There are actually 3 separate parts to your bum:
- Gluteus Maximus
- Gluteus Medius
- Gluteus Minimus
These separate parts of the muscle cover different parts of the leg, layering on top, underneath and laterally covering the leg too. The glutes support your lower back, help you jump, sit, stand and also run efficiently! It is such an important muscle to take care of and why not make it look good whilst you strengthen it!
So now we have a better understanding of the glutes and what they do, what are they best ways to work them? I think working the glutes in different angles and directions allows you to develop the muscles equally and this allows better strength of the muscle and also makes it look very well developed as the muscle has been worked different ways.
My Top 3 Exercises
What It Does: Really targets all glute muscles, the deeper you get the more they are engaged, but maintain good posture.
Equipment: Barbell, Kettlebell, Bodyweight
How: Standing straight, chest and head up, keeping the pelvis tucked out. Sit back into your heels until you are parallel to the floor, hold for 1 second then push thought heels back to the start position.
- Crab Walks
What It Does: Keeps isometric tension on the legs as you maintain a squat position whilst walking sideways.
Equipment: Barbell, Kettlebell, Dumbbell, Bodyweight, Resistance Bands
How: Holding the lowest position of a squat, stay parallel to the floor and step the feet together, then repeat the movement again walking sideways and back.
- Raised Leg Lunges
What It Does: As the leg is raised, it allows a deeper stretch of the leg with increased range of movement increasing the resistance put on the glutes.
Equipment: Dumbbells, Kettlebells
How: Raise a leg on a step or box around shin height, lunge down till your knee is just off the floor and push through your heel exploding back up to your start position.
These exercises will not only make your bum more firm, toned and look great in your gym gear, but it will also support your posture and execution of everyday movements to avoid potential injury and make each workout very effective.