As mentioned earlier, the bottom-most fibers of the gluteus maximus are used in hip adduction. Actually, it’s worse than that - they only train part of the gluteus maximus. The mistake many people make is only working the gluteus maximus. Mistake #1: Not working every muscle in the buttĪs you saw in the previous section, the various gluteal muscles are responsible for several different movement patterns, and you need to train all of those movement patterns to build a world-class butt. Now that you have a basic understanding of the muscular anatomy of the posterior region, you’re equipped to understand some of the big mistakes that otherwise knowledgable trainees make in trying to build a toned, muscular butt. There are a lot of muscles in the posterior region, but for aesthetic goals, the two you primarily need to concern yourself with are the gluteus maximus and gluteus medius.
They matter for athletic performance and for correcting postural issues, but if your goals are purely aesthetic, you don’t need to think about them. All the other small musclesĪs a group, these are all pretty insignificant from an aesthetic standpoint. PiriformisĪ small muscle that you mostly don’t have to worry about in this context, the piriformis is mainly involved in posture and in hip adduction - pushing the thighs together. Like the others, it’s slightly slow-twitch dominant. The gluteus minimus contributes to hip extension and abduction, which means you’ll train it when you train the gluteus maximus and medius, and you don’t need to pick exercises specifically to train this muscle. Building it up will make your butt look bigger, but won’t contribute to muscle definition at all. It’s never visible, and as such, it is of less aesthetic concern. The gluteus minimus lies underneath the gluteus maximus and medius. Like the gluteus maximus, it’s slightly slow-twitch dominant. Its main function is hip abduction - moving your legs apart - when your legs are straight, and that’s the main movement you’ll use to train it. The gluteus medius is responsible for rotating the hip both internally and externally, but those movements are hard to practically train - your only options are some weird cable and band exercises that don’t have good strength curves.
side to side growth rarely gets made, but it’s important to consider if your goal is to build a “bigger butt.” This distinction between front to back vs. To put it another way - building the gluteus maximus will make your butt bigger from front to back, and building the gluteus medius will make your butt look bigger from side to side. It wraps around to the front of the hips, and if well-developed it will make your hips look wider, and will be slightly visible from the front. It is only visible from the outside when well-developed. This muscle lies above the gluteus maximus - as in slightly higher up the body, not on top of the gluteus maximus. The gluteus maximus is slightly slow-twitch dominant, meaning it is best worked with a slightly higher-than-average rep range or a slightly-lower-than average intensity. The fibers at the very bottom of the gluteus maximus also contribute to hip adduction (pushing your thighs together). That means it also comes into play in squats, mainly around the bottom of the motion. When the knee is bent, the hamstrings become very weak and the gluteus maximus takes over. The hamstrings are stronger than the glutes when the leg is relatively straight.
kicking your leg backward - a responsibility it shares with the hamstrings. The biggest muscle in the butt, and the most visible because it lies on top of the others.
Here’s a quick run-down of the major muscles of the gluteal region: Gluteus maximus That means you need to perform a variety of movements, including some that most people wouldn’t think of as butt-building movements. There are actually a lot of muscles, as you can see here:įor well-rounded glute development, you need to train all of these muscles. People sometimes think that gluteus maximus is synonymous with all of the muscles in the butt. Illustration from Gray’s Anatomy for Students.
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