3 Best Butt Exercises By Muscle Groups

 




3 Best Butt Exercises By Muscle Groups

A butt that is firm, beautifully shaped and raised is desired by many women, and one of the best exercises to achieve a perfect butt is squats. But in order to really achieve maximum results, it is necessary to do exercises for each of the 3 different muscles of the buttocks, or gluteal muscles, each of which has its own function.

The largest muscle of the buttocks (lat. Musculus gluteus maximus) is a quadrangular muscle of the pelvis that starts from the back of the lateral bone, sacrum and occipital bone and attaches to the femur. This is the muscle that is best expressed in a nicely shaped, taut butt. He is in charge of moving the hips and thighs.

The middle muscle of the buttocks (lat. Musculus gluteus medius) is a fan-shaped pelvic muscle. The muscle departs from the outside of the lateral bone and grips a large rotator cuff. This muscle allows you to rotate your thighs outward and thus helps you walk.

The smallest muscle of the buttocks (lat. Musculus gluteus minimus) is a triangle-shaped pelvic muscle. It is located below the middle buttock muscle. It starts from the outside of the lateral bone and catches on to the great femur. Like the gluteus medius, this muscle forms part of the hip. This muscle stabilizes the hips and rotates the thighs inward.

1. EXERCISE FOR GLUTEUS MAXIMUS:
1. Stand with your legs spread slightly more than hip width apart and your feet slightly turned outward holding a medicine ball in front of your chest.
2. Squat as low as you can without lifting your heels off the ground and keeping your back straight.
3. Keeping your butt tight, return to the starting position. It's one repetition.

2. EXERCISE FOR GLUTEUS MEDIUS:
1. Kneel on all fours so that your palms are directly below your shoulders and your knees are directly below your hips.
2. Hold your right knee at 90 degrees and slowly raise your leg behind you until your thigh is almost parallel to the floor. With small, firm jerks, lift your legs toward the ceiling while squeezing your gluteus. Your back should not move and your spine should be straight.
3. Do three reps of 20 jerks with each leg, returning to the starting position after each repetition.

3. EXERCISE FOR GLUTEUS MINIMUS:
1. Stand upright with your arms outstretched.
2. Make a wider stride (both legs bent at the knee with one thigh parallel to the floor and the other perpendicular to the floor) where you should feel a stretch in the hips at the hips.

Try the above exercises, if these exercises do not give you results, and the results should be visible after a week or two, it means that you are not working properly. In this case, we advise a personal trainer, but keep in mind that personal trainers can be very expensive.

If you can't afford a personal trainer, which is completely understandable, then we might recommend a better alternative. The internet has given us the ability to have a personal trainer at all times in our home. All you have to do is get an exercise program and work on it in your own home or gym.

If your goal is exclusively a better ass, then we wholeheartedly recommend a program called Unlock Your Glutes by a Certified Strength & Conditioning Specialist with a Masters Degree in Exercise Science called Brian Klepacki.

In this amazing program, the author reveals all the best exercises for all three muscles that make up the gluteus. It reveals to you all the secrets to a perfect ass. And it works in a very simple way, after this program you will be shocked by how many mistakes you have made in the exercise so far, and you will be shocked by the knowledge that this mentor shares with you.

This program has helped many to get the perfect botty without surgery and in a completely natural way. The program contains a variety of exercises that stimulate the gluteus muscles in the best possible way, which ultimately results in an ideally shaped buttocks. Since there are special exercises for each part of the gluteus, you can literally shape the buttocks the way you want with the exercises. Be sure to try.

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