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Photo: Courtesy of Kirk Myers
“Rare is the set of shapely glutes that was sculpted by wimpy exercise.”
Your glutes are made up of three main muscles: the maximus, the biggest portion of your behind, the pork chop-shaped medius near the top of your hips, and the minimus, which is tucked beneath the two aforementioned muscles.
They’re equally important when pursuing the perfect bubble butt.
Target the:
gluteus maximus to round
gluteus medius to firm
gluteus minimus to lift
Here are 3 booty wrenching exercises that’ll get your butt IN GREAT SHAPE:
1. Squat
It’s important that you start with your hips back, and not by bending your knees. Keep your back straight, with your neutral spine, and your chest and shoulders up. Keep looking straight ahead at that spot on the wall. As you squat down, focus on keeping your knees in line with your feet.
2. Booty Kicks
Keep your knees close together. Keep your torso upright. Do not lean forward. Quickly shift your weight to your right foot, bend your left knee and touch your left heel to your glutes, or as close as you can get. Lower your leg back down. Shift your weight to your left foot, bend your right knee and touch your right heel to your glutes, or as close as you can get. Lower your leg back down.
3. Stiff-legged Deadlifts
Grasp a bar using an overhand grip (palms facing down). Stand with your torso straight and your legs spaced using a shoulder width or narrower stance. Keeping the knees stationary, lower the barbell to over the top of your feet by bending at the hips while keeping your back straight.
-by Kirk Myers