Learn how to build your glutes fast with these 3 exercises. They were chosen by Critical Bench.
“Is it really possible to grow your buttocks faster? Find out from strength trainer Brian Klepacki, MS, CSCS, what 3 exercises will help you build your glutes faster without doing squats, lunges or deadlifts.
“That’s right, no squats, lunges or deadlifts to fatten that butt!”
“When it comes to targeting the glutes, most of us resort to LEG exercises. Of course, squats, lunges, and deadlifts are amazing exercises and some of the best you you can do, but they are not specifically BUTT exercises.
“The glutes have a few main functions and in this video, trainer Brian reveals how to isolate these glutes and activate them without focusing on the hamstrings and quads.”
Video – Develop your glutes
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Glutes and leg muscles
The gluteal region is made up of four main muscle groups: gluteus maximus, gluteus medius, gluteus minimus, and piriformis. These muscles are located on the posterior side of the thigh; they are part of the hip region.
Cultivate your glutes – Gluteus maximus
The gluteus maximus (or simply “glutes”) is a large muscle that makes up most of your buttocks. It has three origins: the ilium (your hip bone), the sacrum (your tailbone), and the underside of your femur, the largest bone in your thigh. The gluteus maximus inserts in several places, including:
- upper part of the lateral surface of your femur
- posterior side of your acetabulum (hip socket)
The gluteus maximus is responsible for extending and externally rotating your leg at the hip joint as well as abducting it to some extent. It also extends to both joints when standing or sitting with one leg crossed over the other.
Although its primary function is to extend and rotate the hip joint outward, it can be used in conjunction with other muscles to flex or adduct as needed.
Cultivate your glutes – Gluteus medius
Location: The gluteus medius is located at the top of your buttocks. It extends from the lower back to the hip and up to the top of the outer thigh.
Function: This muscle helps you stay upright when you walk, run, or jump. It also helps stabilize your pelvis as you move, allowing for smoother walking and running movements.
Origin: The gluteus medius originates at four different points: 1) the iliac crest (top of the hip bone), 2) the posterior surface of the sacrum (back part of the spine), 3) the outer edge of the superior iliac bone (upper lip) and 4) the two lower -thirds of the lateral femoral condyle (patella).
The gluteus minimus originates at the outer edge of your pelvis and inserts into the upper thigh bone (femur). The gluteus minimus works to abduct (spread) your thigh from side to side. It also helps you flex at the hip joint, which is when you move your leg toward your torso as if you were about to sit in a chair.
Cultivate your glutes – Piriformis
The piriformis is a small muscle that originates deep in the gluteal region and has an insertion near the sacrum. The piriformis helps rotate your leg outward, which can be helpful if you’re trying to lift an object with your legs apart.
It also helps move your leg away from the midline of your body (for example, when twisting), as well as supporting one side of your pelvis at a time while walking or running (your body moves more naturally than if you were carrying both legs on one side).
Develop your glutes – Adductor magnus
The adductor magnus is a thigh muscle located deep in the gluteus maximus. It extends from the posterior surface of the pelvis to its lower edge, where it becomes tendinous and inserts into the linea aspera.
The medial head arises from several muscle fibers attached to various points on the anterior superior iliac spine and superior pubic ramus; it also receives fibers from an aponeurosis that covers these areas. The lateral head arises from a wide area just above and medial to its insertion at the linea aspera; there is no distinct origin for this part of the adductor magnus, but many muscle fibers attach directly or indirectly to it.
Cultivate your glutes – Quadratus femoris
The quadratus femoris is a thigh muscle. It is part of the quadriceps muscle group, which includes four other muscles: rectus femoris, vastus lateralis, vastus intermedius, and vastus medialis.
The quadratus femoris originates from several areas of the hip joint such as the acetabulum (hip socket), iliac crest, and antero-inferior iliac spine (AIIS). The fibers of this muscle run in an oblique direction to insert into the posterior part of the upper part of the tibia near its head (tibia). This muscle forms a tendon that attaches to your patella (kneecap) that allows you to extend your knee joint when you walk or run.
The quadriceps tendon connects these four muscles together so that they act as one unit when you move your leg against gravity – for example while walking or running.
Develop your glutes – Short adductor
The adductor brevis is a small muscle located deep to the adductor longus. It arises from the pubic bone and inserts on a bony tubercle on the medial surface of the proximal femur. There are two such muscles in human anatomy, one on each side of the pelvis (one is shown here).
The adductor brevis works to adduct (bring) your thigh closer to your body, contributing to hip flexion, hip extension, and internal rotational motion. It also aids in the abduction of your thigh during walking movements such as running or jumping.
Develop your glutes – Adductor longus
The adductor longus muscle is a long, wide muscle that originates on the anterior superior iliac spine, or ASIS. It then passes along the thigh to insert on the medial side of the femur, which is its other endpoint.
The function of this muscle is to adduct (move toward the midline) and flex (bend) your hip joint; it also helps to flex the knee joint.
Cultivate Your Glutes – External Shutter
The external obturator is a muscle that sits on the outer side of your hip and helps adduct (move toward the midline) of your thigh. It also stabilizes your pelvis when standing or walking. The external obturator is part of a group of muscles called the adductors, which are responsible for moving the limbs inward toward the midline of the body and for lateral rotation of the thigh.
The external obturator arises from both sides of the iliopubic ramus and pelvis, as well as the fascia lata (a thick band of connective tissue around most of your outside thigh). The tendon then crosses the gluteal fossa before inserting into the lesser trochanter via strong ligamentous connections near the greater trochanter and the lateral femoral epicondyle (bony protuberance on the outer surface), where it merges with other muscles in the front part of the hip joint capsule.
Cultivate Your Glutes – Internal Obturator
The obturator internus is a hip muscle that originates on the superior ramus of the pubis and inserts into the anterior wall of the small pelvis, just posterior to the obturator membrane.
It’s one of four muscles that surround your hip joint and control the sideways movements of your hips, such as kicking a ball or squatting to pick something up off the floor.
Injuries can occur when you don’t stretch properly before exercising or lifting weights. Strengthening these muscles will also help prevent injury if done correctly!
Conclusion – Develop your glutes
Try adding the three exercises explained in the video above to your workout.
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