Attachment of the gluteal muscles. Anatomy of the gluteal muscles: the first step to the perfect buttocks. the most effective exercises for the buttocks

The problem is actually much more serious than poor aesthetics and a lack of attractiveness and sexiness of the figure. When the gluteal muscle does not work, the entire musculoskeletal system works ineffectively, the back and lower back are overloaded, the abdominal muscles do not work and pelvic floor, curvature of the spine appears.

In order for the gluteal muscles to work, we need to understand how to create the necessary conditions for this. Let us remember in what case the muscle turns on, if there are no neurological disorders that trainers do not eliminate and refer clients to doctors in such cases.

Turning on the muscles, as we discussed in the article “Why and how muscles turn on”, naturally occurs when the distance between the attachment points of the muscle to the bones changes. In concentric mode, we change the distance between the attachment points for a specific task, bringing them closer together. In eccentric mode, as soon as one attachment site begins to move away from another, proprioceptors send a signal about this to the nervous system and nervous system gives a command to turn on the muscle to slow down the lengthening, that is, CONTROL THE MOVEMENT. Thus, our stability is controlled mobility.

All our muscles and bones move in three planes. The gluteal muscle group (gluteus maximus, gluteus medius, gluteus minimus) is no exception. Let's look at what movements they control and perform in three planes.

1. Sagittal Plane: Based on the way the gluteal muscles attach to the pelvis and femur, they apparently lengthen when flexed - INHIBITED FLEXION and actually COMPLETE EXTENSION that way.
2. Frontal plane: the muscles lengthen when the hip is adducted and thus BRAKE ADDUTION and COMPLETE ABBDUCTION.
3. Horizontal plane: The gluteal group controls and inhibits INTERNAL ROTATION and EXTERNAL ROTATION.

What conclusion can we draw from these three facts about planes?

The gluteal muscle will be recruited if a person has the functional ability to perform all six of the above movements during ambulation. First of all, it is important to have a motor stereotype and freedom of movement in the joint to perform FLEXION/EXTENSION, ADDRESS AND INTERNAL ROTATION.

When it comes to us new client, first of all, we look at how a person stands and moves. We analyze the tilt of the pelvis and the ability to perform movements in hip joint. And very often we see a huge number of very cunning compensations that the body uses in order to remove the load from the gluteal muscle group and the entire back line of the body that is disconnected from the motor chain.

The most common compensation for the lack of mobility in flexion/extension of the hip joint is excessive movement in the lumbar region, which is unstable and “hangs” on the ligamentous apparatus. Muscular stability in lumbar lordosis and along the entire lateral - outer lateral line lower limb- this most often cannot be the case with non-functioning gluteal muscles, because the extensors of lordosis, gluteal and lata fascia of the thigh are a single muscle sling, where each muscle works in interaction with others in a single biomechanical chain.

So, our client will perform all flexions and extensions with a hypermobile lower back, without using the gluteal muscles and without bending at the hip joint. What are the dangers of this? Lower back pain, protrusion, hernia. If you want to know in more detail why this happens, please contact us, we will tell you.

IMPORTANT! “Pumping up” the lower back with hyperextension in this case is ineffective until the client learns to stabilize the lower back and control stable lordosis. And we won’t get to this right away. In Anatomy, we most likely will not refer to classical hyperextension at all. We rarely use this exercise.

The second compensation is overloaded quadriceps, the entire front surface of the thigh. Absolutely all squats, lunges, climbing stairs and other functional movements are performed without relying on the back line, only at the expense of the front line. Therefore, during all exercises such a person will immediately get tired of the front surface of the thigh, the buttocks area and back surface he won't feel his thighs at all. And the more we force the client to perform typical “buttock” exercises, the more we crush his lower back and pump up his legs. And huge muscular quadriceps instead of a beautiful round butt is a completely undesirable result, especially for women.

WHAT TO DO?

The task of engaging the glutes is actually complex.

We start by looking at how a person stands. Let's take for example one of the most common patterns, when the pelvis is slightly pushed forward and the back is tilted back. The load in this position will be increased in the area of ​​the front surface of the thigh and in the lower back that is compressed in an elongated state. The lower abdominal muscles will not be felt, there will be few rotational movements, and they will be “new”, performed not by the oblique abdominal muscles, but by the functional lines of the back. You can work with the center of gravity, moving the pelvis back a little and redistributing the weight on the feet and softened knees, offering the body new trajectories - often a person feels that he is more comfortable in a new position.

1. We ask the client to bend over and sit down, we notice his usual patterns. We explain why he makes movements and what muscle groups At the same time, they must be stable and mobile normally.

1. We begin to teach stabilization of lumbar lordosis. Sometimes, in order to feel lumbar lordosis, a person first needs to make very small movements and become aware of his pelvis in space. To do this, we use an exercise from the Pilates repertoire - the pelvic clock. Lying on our back, we perform a gentle rocking of the pelvis, the sacrum is in contact with the floor, and the pelvis gently rocks back and forth. Then we perform the same movement while lying on our stomach. And here it is important to let a person feel the moment when the pelvis tilts forward - in the area of ​​lordosis in the S1-L5-L4 zone, the back extensors are activated - to feel this zone, we usually use tactile contact - we place our fingers on the extensors and stimulate the muscles. After this area ceases to be blind and unidentified for a person, one can try to move to a more functional position and move in a standing position.

1. Using the TRUEStretch stretch frame or wall bars for support, we work on mobilizing the hip joints in three planes. To find out more about how this is done, please contact us.

1. After mobility has improved and movement within new ranges of amplitude has become possible, we invite the person to realize that the movements of his lower back, hips and pelvis are interconnected. Thus, internal rotation of the femurs functionally helps the anterior tilt of the pelvis and strengthens lordosis, while external rotation of the femurs, on the contrary, enhances the posterior tilt of the pelvis and smoothes lordosis. Rotary discs are a great help for this task. We place the client with each foot on a disc, give support for the arms and invite them to move and become aware of their legs, sit bones moving to open and close, and the lower back.

1. We invite the client to gather a horizontal fold of skin on the spine in the area of ​​lordosis, and ask the client to bend over, moving the pelvis back, slightly bending the knees, bending at the hip joint and remaining motionless in the lower back. If the fold escapes from the fingers, it means lumbar region bent, and the lower back took over the movement that should have occurred in the hip joint. As a rule, the skill of stabilizing the lower back is developed in 3-4 workouts. Already after 2-3 workouts, a person is able to keep his lower back stable without holding himself with his hand; reminders are enough. During more complex movements, we continue to stabilize the lower back with a “fold” for some time while the client performs the exercises, and after a couple of months this need disappears almost completely.

1. When the client has already understood how to bend at the hip joint and support the lower back, we move on to teaching standing and micro-squats on one leg, the second leg touching the floor with its toes, the weight on the supporting leg. This stage teaches a person to fully support the weight on one limb, to feel the inclusion of the leg along all lines; as a rule, the gluteal muscle is well felt here and the load on the quadriceps is reduced.

1. Scissor squats. In this exercise, it is important that the person is already able to dissociate the position of the pelvis with the body with a stable lower back. We give the command to flex at the hip joint and keep the body leaning forward throughout the entire exercise. A person who does not know how to rely on the back line and gluteal group will lean back with the body and the knee will move forward, so again we see an attempt to avoid flexion at the hip joint. We build a pose, control the knee so that it does not go forward and the lower leg remains perpendicular to the floor during the squat, the weight is always on the front leg, hind leg It just gives support. When coming out of a squat, it is necessary to push off with the entire foot of the front leg, but mainly from the heel. It is the heel that activates the back line and stimulates support on the gluteal group. During a squat, you need to give guidance to the stretching of the gluteal zone, the ischium stretches back, thus, there is maximum convergence of the femur and pelvic bones and maximum stretching in the sagittal plane of the gluteal zone.

1. After mastering static scissor squats, we move on to asymmetrical dynamics and work on lunges in three planes. This system is called 3dMaps after the Gray Institute system. It teaches a person how to move safely in all directions.

1. Balance on unstable surfaces on one and two limbs - involves the entire chain from the feet to the body.

1. Symmetrical exercises, squats with support and then without support.

Of course, the proposed algorithm is approximate. We act with each person individually, depending on his capabilities and characteristics. However, you can get an idea of ​​what steps you can take in the case of dysfunctional gluteal muscles.

It is important to remember that the body must be treated as unified system, where everything is interconnected and united in movement by the biomechanics of a chain reaction.

Lyubov Zhukovskaya
Head of Anatomy studio

Do you want your buttocks to be more toned and firm?

Well, that’s all, but people often want to increase their athletic performance gluteal muscles- jump higher and be stronger and more resilient.

I think there's nothing sexier than a rock-hard butt that looks good in any pants (not just leggings).

If you add these 19 glute exercises to your workout routine, Bottom part Your body will become in better shape and become physically stronger, which will consequently increase your overall performance. I'll even give you some workout ideas with the sole purpose of achieving the latter... so just keep reading.

Before going directly to the description of the exercises, I feel obliged to help you understand How it's the gluteal muscles that actually work. This is important because your butt is not alone large muscle.

1. Gluteus maximus muscle

Did you know that the gluteus maximus muscle is the largest muscle in the entire human body? Its job is to support the torso in an upright position, which is the reason for its size and power.

As the name suggests, it is the largest and closest to the surface muscle of the entire gluteal muscle group.

The function of the gluteus maximus muscle is mainly to extend the upper legs (hips) - for example, when rising from a squat position. Another example of including this muscle in work is lifting the torso tilted forward. Picture yourself swinging a kettlebell and you'll get a good idea of ​​how this muscle works.

Hip extension also occurs during deadlifting, pushing off the legs during running and skating, and simply while swinging the leg.

This muscle is also involved in turning the leg - for clarity, imagine, for example, a duck walk.

2. Gluteus medius muscle

The gluteus medius is the smallest of the gluteal muscle group, located beneath the gluteus maximus and provides stability to the hip joint, especially when standing on one leg. Thus, when walking or running (where the legs are used in turns) or climbing stairs, the gluteus medius muscle is tensed to prevent the pelvis from sinking to one side.

Moreover, the gluteus medius (and minimus) are involved in hip abduction.

3. Gluteus minimus

It is the smallest of the gluteal muscle group, located directly below the gluteus medius. Its main function is to provide stability to the hip joint. It works together with the gluteus medius muscle.

I hope that this little anatomical excursion did not confuse you. Essentially, that's all you need to know to perform the exercises. Well, let's move on to...

19 most effective exercises for buttocks

If you do these 19 exercises during your workout, your butt will be toned. perfect shape. You don’t need to mindlessly exercise on exercise machines to achieve results. The 12 smart glute exercises below are the best of the best.

Exercises for the gluteus maximus muscle

1. Hip abduction

Committee on physical culture The United States, together with the University of Wisconsin, conducted a study to find out which exercises best engage the gluteal muscles. Guess which exercise topped the list for the gluteus maximus muscle?

...This is hip abduction!

The graph below shows results for other glute exercises (1):

Get on all fours, keep your back in a neutral position, and your abs tense. Raise your right leg up, keeping your knee at a 90-degree angle throughout the movement, with your heel pointing toward the ceiling and your hip and knee parallel to the floor. Lower your leg down and repeat with your left leg.

Notes:

• It is necessary to protect your back from injury. The neck should also form one line with the back - straight (accordingly, you need to look down, not up).
• To make the exercise more difficult, add weight to each leg, hold a kettlebell at the knee joint, or perform this exercise using a special simulator.

2. Kettlebell swings

Renowned spinal surgeon Stuart McGill showed that kettlebell swings are not only great exercise to activate the gluteus maximus muscle, but also the safest exercise for the back.

If I were wandering on a deserted island and could only do one exercise, I would probably choose kettlebell swings. It's so useful.

How to do this exercise:

With your back straight and your core tight, lean forward and grasp the kettlebell with both hands. Place your feet slightly wider than shoulder width. Maintain a slight tilt towards your knees and move your pelvis back. Then quickly straighten up and swing the weight in front of you, keeping your stomach and buttocks tight.

Notes: The movement should come from the hip joint when returning to an upright position. Lower the weight between your legs and repeat the swinging motion as many times as necessary.

A study published in the Journal of Strength & Conditioning Research found that compared to shallow squats and parallel squats, deep squats better engage the gluteus maximus muscle, especially in the concentric phase. (3)

This is logical, since the lower you go, the more you stretch (and thereby engage) the gluteal muscles. Shallow squats work the thigh muscles more than the gluteal muscles. Therefore, go lower to fully work the gluteus maximus muscle.

How to do this exercise:

Place the barbell on your shoulders (top of your trapezius), look straight ahead, chest out, feet slightly wider than shoulder-width apart, toes turned slightly to the sides.

Tighten your abdominal muscles and move your pelvis back and down (as if sitting on a chair), focus on your heels, and keep your back straight throughout the exercise. Rise up by pushing your heels off the floor and squeezing your buttocks.

Deadlift is not easy good exercise on the gluteal muscles, but also one of the best for the development of the lower body. Obviously, you need to try to do it correctly, because you can get serious injury with incorrect technique or when leading to muscle failure.

How to do this exercise:

Hold the barbell so that it is opposite your knees, above your feet. Feet should be shoulder width apart. Holding the barbell with a medium grip, bend over at the hip joint, making sure your back is straight and your stomach is tight.

Lower your pelvis and bend your knees, squeeze your shoulder blades together and keep your back straight, then rise up, focusing on your heels.

After the bar rises above your knees, move your hips slightly forward with a confident, powerful movement.

Lower the bar by flexing your hips and pointing it toward the floor, but keep it close to you to reduce excess stress on your back.

This exercise differs from a traditional deadlift in that the legs are more or less fixed as the barbell is lifted. The knees should be slightly bent, but this is more of a pulling exercise that works the hamstrings and glutes. It probably targets the hamstrings even more, but this also needs to be developed to improve overall performance.

How to do this exercise:

Hold the barbell at hip level with an overhand grip (palms down). Shoulders should be down, back straight, stomach tense, and knees slightly bent. This is the starting position.

Lower the bar down, moving your pelvis back as far as possible. Keep the barbell close to your body, looking straight ahead and keeping your shoulders down. Lower until you feel the hamstrings are fully stretched - usually just below the knees.

IN lowest point Squeeze your buttocks and use your hamstrings to lift yourself up.

6. Glute bridge with knee pressed to chest

This is a more advanced version of the basic pelvic floor lift, but I like it better because it opens up the hip flexors and engages the glutes more.

How to do this exercise:

Lie on the floor and bend your knees. Lift up left leg from the floor and press it to your chest. This is the starting position. Leaning into the heel of your right foot, lift your pelvis off the floor. Fix at the top point, then return to the starting position. After completing the repetitions on the right leg, perform the exercise on the left leg.

7. Lifts

Lift-ups are similar to single-leg squats. In fact, many Eastern weightlifters are increasingly doing lifts in addition to squats due to their effectiveness in developing the muscles of each leg without undue strain on the back.

How to do this exercise:

Raises can be performed either with a barbell on your shoulders or holding dumbbells in your hands. I will describe how to perform the exercise with dumbbells.

Stand up straight and hold a dumbbell in each hand. Drop your shoulders down and tense your arms. Top part the body should be practically motionless.

Place the heel of your right foot on a box or bench. Stand up on the bench, shifting your weight to your right heel. Return to the starting position and repeat on the left leg.

8. Raising the pelvis with a barbell

The barbell pelvic raise is perhaps the best exercise for the gluteus maximus muscle. It puts it into work much more intensely than barbell squats or deadlift due to four unique characteristics of this exercise:

1. The barbell hip raise is essentially a hip extension exercise.
2. The most difficult part of the exercise is at the highest point, which highly activates hip extension
3. The knees are bent during the exercise, so the back of the thigh is not included in the work
4. The knee joint is practically not involved in the exercise

This exercise is also less stressful on the back than barbell squats, since the barbell is held in front of the hips rather than placed on the shoulders. Therefore, lifting the pelvis with a barbell is extremely useful for people who have suffered an injury.

How to do this exercise:

Sit directly in front of the bench. Place the barbell on your thighs. A soft pad can be used to protect the femur. Then lie down with your shoulder blades on the bench.

Begin lifting your pelvis by distributing your own weight between your shoulder blades and heels. At the top, pause briefly, then return to the starting position.

9. Leg abduction in block

These exercises are not the prerogative of Cindy Crawford training. Leg abduction with a shock absorber is an excellent exercise for the entire gluteal muscle group due to the large angle of abduction of the leg.

How to do this exercise:

Attach the shock absorber to the ankle of your right leg. Stand facing the load block at a distance of half a meter and grab the frame with your hands. Bend your knees slightly and tighten your buttocks. Slowly move your working leg back, resisting the tension of the shock absorber, then return to the starting position. Do the required number of repetitions and change your working leg.

To engage the entire gluteal muscle group, turn the toe of the abducted leg outward.

10. Side squats on one leg

The highlight of this exercise is that the leg is moved to the side. Thanks to this, the body weight shifts to the working leg and buttock.

How to do this exercise:

Stand with your right foot on a box or bench, move your left foot to the side without touching the floor, then do a squat on your right leg. Focus on your heel and rise up, engaging your buttocks. Do the required number of repetitions and change legs.

11. Bulgarian lunges

One of the most difficult, but at the same time useful exercises on all muscle groups of the upper legs, and not just on the gluteal muscles. Try placing your entire foot on the bench behind you first, and then stand with just your toes. You will feel a huge difference.

How to do this exercise:

This exercise can be performed either with a barbell on your shoulders or holding a dumbbell in each hand. I will describe the technique for performing Bulgarian lunges with dumbbells.

Stand with your back to the bench and make sure you are far enough away to perform the lunge. Make sure that the knee of your working leg does not go beyond the toe. Place one of your legs on a bench and hold a dumbbell in each hand. Lower yourself until your back knee almost touches the floor and your working thigh is parallel to the floor. Then push up with the heel of your front foot and return to the starting position. Do the required number of repetitions and change legs.

Exercises for the gluteus medius (and minimus)

Because muscle fibers The gluteus medius and minimus muscles have a different location and attachment points from the gluteus maximus muscle, and are also included in the work from a different angle, so they perform different functions.

Their main role is to stabilize the pelvis and abduct the hip. The following exercises are aimed at just that.

12. Leg raise

This is a great exercise for warming up the gluteal muscles, which also helps you learn how to balance your pelvis on one leg. It is mandatory for athletes, particularly runners.

How to do this exercise:

Stand with one foot on a small elevation, such as a step. Lift the opposite hip and pelvis and hold for 3-5 seconds. Then slowly lower it to the floor. Repeat the exercise until you feel tired (usually 1-2 minutes), then change legs. Make sure your working leg is straight and your shoulders don't roll over to one side.

13. Hip abduction lying on your side

Do you have a hard IT band? For most people, yes, and the reason for this is the muscle that forms it - the “tensor fascia lata” - which is located in the upper and side of the legs, just below the femur.

When training your glutes, you need to make sure that the exercises you perform maximally engage the gluteal muscles and not the tensor fascia lata. Since these muscles are located so close, you need to have a good understanding of anatomy to tell them apart.

The good news is that a study published in the Journal of Orthopedic & Sports Physical Therapy found that, along with stretching the hips and lifting the pelvis, side-lying hip abduction is one of the most effective exercises that engages the gluteus medius muscle. with minimal involvement of the tensor fascia lata. (4)

You may look ridiculous doing this exercise, but who cares! The main thing is that it is very useful for strengthening the gluteus medius and minimus muscles.

How to do this exercise:

Lie on your left side with your head on left hand. Extend your hips about 45 degrees and bend your knees 90 degrees. Make sure your hips and knees are kept together. Begin to lift your upper leg upward, keeping your feet together, then return to the starting position. Do the required number of repetitions, then roll over to the other side.

During the exercise, do not turn your body along with your hip.

14. Squats with an expander

This exercise will help you squat more effectively. Many people injure their knees during squats due to poor technique, which can lead to more serious problems such as a torn anterior cruciate ligament.

Since the shock absorber is worn just above the knees, it helps engage the gluteus medius and minimus muscles and prevents knee extension. Learn to do this exercise first with own weight, and then add a shock absorber.

How to do this exercise:

Place the shock absorber on your legs, just above your knees. Keep your head and chest straight and your feet slightly wider than shoulder-width apart to feel the tension on the shock absorber. Tighten your abs and lower your pelvis back and down (as if sitting in a chair), keeping your weight in your heels and squatting as low as possible. Maintain shock absorber tension by engaging your glutes so that your knees remain parallel throughout the exercise.

Return to the starting position, pushing your heels off the floor and keeping your butt firm and your knees parallel.

15. Side plank with leg lift

This is a more challenging version of the side plank that focuses on developing your core and glutes. This is a rather non-trivial exercise, during which you will feel that it is much easier to perform on one side than on the other. A 2009 study found that, along with various glute exercises, the side-lying hip abduction—which is identical to the leg raise in this exercise—is most beneficial for developing the gluteus medius muscle. (5)

How to do this exercise:

Lie on your left side, place your elbow directly under your shoulder, legs should be straight, feet together. Tighten your core muscles and lift your pelvis up, forming a straight line from your ankle to your shoulder. Then lift upper leg without bending your knee. Hold for 3-5 seconds, lower your leg, repeat. After the required number of repetitions, roll over to the other side.

16. Side step with expander

The easiest way to understand what this exercise looks like is to imagine a zombie walking from side to side. It looks funny, but your buttocks will “burn” in a matter of seconds.

How to do this exercise:

Pull the shock absorber around your ankles. Make sure there is enough tension even when your feet are shoulder-width apart. Keeping your legs straight, step to the right (squeezing your right buttock) and gently bring your left leg up. Continue stepping to the right for the required number of repetitions (or distance), then to the left.

17. Bent over toe touch – bringing the knee forward

This is an exercise I used to do with my football players. It focuses on developing stability as you bring your knee forward toward your chest, which is why I recommend it to anyone who runs.

How to do this exercise:

Standing in the starting position on your left leg, lean forward, moving your right leg back, keeping your back straight and your core muscles tense. Touch right hand left sock. Then, engaging your gluteal muscles and hamstrings, still standing on your left leg, return to the starting position and bring your right knee in front of your chest. Hold for 2-3 seconds, then repeat from the beginning. The latter is very important for this exercise, so take your time. Do the required number of repetitions, then switch legs.

18. Leg circle in a vertical position

Since this exercise is usually performed during a warm-up, you're probably wondering what the gluteal muscles have to do with it. But don't worry, do a few circles or do them faster and you will feel your glutes engaging.

How to do this exercise:

Stand on your left leg, lift your right leg slightly off the floor and start drawing small circles with it from your hip, first in front of you, then on the side, and finally behind you. Perform 3-5 circles clockwise and counterclockwise at each angle. The gluteal muscles of the supporting leg will work to maintain pelvic stability, so try to stand straight and without swaying.

19. Walking in the “bridge” position on the ball

An additional exercise that works both sides of your back in a “crossover” motion. In fact, when the gluteal muscle works on one side, the lower back muscles on the opposite side automatically engage. This also happens while walking, running or climbing stairs. This is an excellent exercise for these muscle groups, which, in addition, also looks beautiful.

How to do this exercise:

Place the ball under your head and shoulders like a pillow, stretch your arms out to the sides and tense. As with all stability ball exercises, it is important to ensure that your hips are lifted and your body is in a straight line from your knees to your shoulders. Tighten your buttocks and begin to move to the left. You should feel the right buttock and lower back on the left side working in particular.

Variety of exercises is important in any workout. Therefore, there is no need to choose a single exercise from the list above and perform it until you lose your pulse. It's better to include several of them.

Each muscle consists of different fibers that are activated during different movements. By performing a series of exercises for the gluteal muscles, you can use all of them.

With these facts in mind, below are 4 recommendations for choosing exercises for your workout. As a general rule, you need to make sure that:

1. At least one type of gluteus maximus exercise included
2. A number of squat exercises included
3. Deadlift exercises included
4. Includes stability-building exercises that activate the gluteus medius and minimus muscles

3 workouts to give your butt the desired shape

Now that you know the best glute exercises, here are three ways you can combine them into full-on workouts to shape, strengthen, and maintain your glutes.

I named each workout based on its main goal:

Note:

CP - “number of repetitions”, implying that you need to choose the optimal weight to perform the proposed number of repetitions

Workout 1 – Athletic Development

The goal of this workout is to develop strength and endurance. Therefore, there is no need to rush when doing the exercises. Instead, try raising more heavy weight with fewer repetitions. Rest 1-3 minutes between sets and reps to ensure you get the most out of each one.

Perform two sets before moving on to next exercise. Rest 1-3 minutes between sets.

• Kettlebell swings – 10 CP
• Deadlift – 6 CP
• Deep squats – 6 CP
• Hip abduction on hands and knees – 10 CP on each leg
• Raising the pelvis with a barbell – 6 CP

Workout 2 – Shape and tone

This training is created for those people (especially women) who want to achieve firm buttocks that look perfect in any jeans.

• Added step with shock absorber - 10 steps one way
• Hip abduction on hands and knees – 10 reps on each leg
• Lifts – 6 KP
• Romanian deadlift – 10 reps
• Leg abduction with shock absorber – 10 CP per leg

Workout 3 – Bulletproof Back

This training should be part of the whole training plan for each of us due to the importance of exercises aimed at developing resilience, which, moreover, increase overall performance.

As the name suggests, this workout protects your back by working all three gluteal muscles. Remember that the gluteal muscles are the "abs" for the back, so the healthier they are, the better, especially if you spend most of the day in sitting position.

• Raising and lowering legs – 10 CP for each leg
• Hip abduction in side lying position – 10 CP on each side
• Vertical leg circles – 3 circles (at each angle) on each leg
• Bent over toe touch – knee forward – 10 CP on each leg
• Squats with shock absorber – 10 CP
• Raising the pelvis from the floor with the knee pressed to the chest - 10 CP for each leg
• Walking in the “bridge” position on the ball – 5 CP on each leg

I hope you liked it detailed guide on performing exercises on the gluteal muscles. Everything you need to do to achieve the result is described above. If you were satisfied with this article, share it with three friends.

You can be a hero to your friends by helping them go from having a “saggy, flat butt” to feeling proud of what they see in the mirror. In addition, the presented exercises can also save many people you know from back problems. Be good friend and share the love.

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The muscle tissue of the buttocks is a large array of quadrangular-shaped muscles located at the back of the pelvis. They determine the shape and outline of the buttocks (provided they contain normal fat content). On one side they are fixed on the spine and pelvis, and on the other - on the upper part of the femur at the back. There are three types of buttock muscles: large, medium and small. Developed muscle tissue is not only beautiful from an aesthetic point of view. Muscle tone determines the strength and health of the body as a whole. The muscles of the buttocks and thighs make up the majority of a person’s muscle volume.

Anatomy

The largest muscle is the gluteus maximus. It is located closest to the skin and is responsible for the appearance and aesthetics of the buttocks, since it determines how much it will protrude. It has a diamond-shaped outline, wide and fleshy.

Abnormally big size muscle tissue buttocks is characteristic feature the structure of human muscles, and it is this that allows a person to hold his torso straight upright. Structurally, a large muscle consists of coarse fibers that are collected in bundles and are parallel to each other. These bundles are connected into one large one, but at the same time they are separated by partitions consisting of fibers.

The gluteus maximus muscle originates in the area of ​​the ilium (specifically the back of it) and is located directly above and behind the iliac crest. It then runs along the lower part of the sacrum away from the coccyx. The fibers are directed downward and sideways, forming with the external fibers most of the muscle in its lower part. Next, the muscle bypasses the thigh bones and turns into a wide shell. The deep-seated fibers in the lower part of the muscle are located between the vastus lateralis and adductor muscles.

The gluteus maximus muscle is one of the main muscles used in sports such as hockey, basketball, football or volleyball. Its stretching can be very painful and take a long time to resolve.

Middle muscle

The gluteus medius muscle originates on the outer surface of the ilium (above the anterior line of the muscle tissue). The gluteal aponeurosis gives it its origin. Its parts converge into a tendon that is attached to the side of the hip joint.

Minor muscle

Originates between the inferior and anterior gluteal lines in front of the ilium. Posteriorly, it passes from the ischial muscle and attaches to the hip joint.

Functions of the gluteal muscles

Being in a static state in the area, the muscle fibers maintain the tone of the thigh muscles and help the human body stay upright. Fixed motionless below, the muscle supports the body above the femoral head, which helps us stand on one leg. For example, when bending over, it helps the torso stay straight by pulling the pelvis back.

The gluteus maximus muscle strains the so-called fascia lata (this is the connective membrane of the femur that runs from the pelvis to the knee joint along its outer part). This helps prevent the hip from rotating inward when running and stabilizes knee-joint. The gluteus maximus muscle has other functions:

1. It is responsible for hip extension in the pelvic area.
2. Extends the torso when it is fixed.
3. Rotates the hips outward.
4. Helps to move them in different directions.
5. Helps bring the hip into a central position.
6. With its help, the body and legs are stabilized during physical activity such as running or walking.

Improving the muscles of the buttocks

Today, a sports lifestyle has become widespread, it has become fashionable to maintain one’s physical shape and tone the entire body. And if for the most part we are talking in this case about the aesthetic component and increasing physical strength, then with regard to the gluteal muscles the situation looks different - deficiency muscle mass in this area causes atrophy of the legs, the person cannot stand, walk or squat for a long time.

The functions of the gluteal muscles are very diverse. Changing the appearance, shape and volume of muscles is possible only through persistent and regular training(if we talk about natural changes, not surgical intervention, For example).

The role of exercise

Different exercises for pumping up the gluteus maximus muscle have different goals: you can either increase their volume or correct their shape. Increasing volume does not seem to be a particularly difficult task; this does not require any special methods or training programs; regular performance of tasks to maintain muscle tone is sufficient. If we are talking about visual correction, then it is necessary to work on each individual bundle of muscle tissue fibers, for which entire complexes are performed various exercises. The gluteus medius muscle is also involved in them.

The most effective exercises are squats, lunges and deadlifts. And if the first two types of exercises are doable without special equipment, then the latter is only possible with gym.

Types of exercises

There are two general groups of exercises for the gluteal muscle:

1. With or without weights.
2. Basic or isolated.

When performing exercises, the main thing is not to forget about the execution technique. If it is violated, instead of the gluteus maximus muscle, you risk increasing the volume of the quadriceps muscle. But even more serious consequences of incorrect exercises are disruptions in the functioning of the joints, which can lead to injuries to the gluteus medius muscle.

Dumbbells and barbells serve as weights. The weight and type of weighting depends on the training level of the trainee. When working with them, the technique should not be disrupted, and the muscles should be felt working.

The basis of any training aimed at correcting the gluteus maximus muscle should be basic exercises. The most effective of them are lunges and deadlifts.

Squats are one of the most effective and difficult exercises in terms of the technique of their implementation. To master it, you need a weighting device of the smallest weight (for example, a bar without a load).

Deadlifts can be performed with heavier weights and help improve the appearance of the gluteal region since even the gluteus minimus will be engaged.

When working on muscles pelvic area You can use not only weights, but also various exercise equipment and auxiliary items. A split squat is a lunge with the non-working leg placed on a bench.

For more detailed, targeted correction of the muscles of the buttocks, so-called isolated exercises. They are performed after the basic ones. These include: lifting the pelvis, pressing, abducting the legs to the side.

The choice of the number of weekly workouts and their duration depends on the individual preferences of the person, his characteristics and regime. You can train once a week, working in detail on a specific muscle (in our case, the gluteus maximus or minimus), you can divide the training into three stages, doing certain sets of exercises for different problem areas. The most important thing when choosing the intensity of training is not to overdo it, because this can lead to muscle tissue strains and prolonged pain in the buttocks.

In any case, even if you overtrained a muscle in the previous workout, by the start of the next one all unpleasant sensations should go away. When aiming to work the large and small muscles of the pelvis, you should not forget about proper nutrition, because the lack of it will lead to excessive accumulation of fat in the pelvis. problem area and will make training, even regular and long-term, useless.

The main goal of training is to improve the health of the body as a whole and support healthy physical fitness. The pursuit of the aesthetic component of training is far from an end in itself. We reviewed the anatomy of the gluteal muscles.

To pump up ideal buttocks, you need to know what functions they perform. Read all about the structure and characteristics of the buttock muscles in women in the article.

I understand perfectly well that articles related to anatomy are usually boring to read and no one wants to do it. But this is a case where I highly recommend doing it. Why? Because the request “how to pump up your buttocks” is on the list of the most popular in search engines. Which is not surprising, because the “world” is now experiencing a real “butt boom” :) And I won’t hide it, I myself also primarily “bet” in my training on the “side view” and have never regretted it: ) Based on all this, I decided to finally cover the fundamental topic of buttock training. But in order for this to have an effect, it is necessary to touch upon many aspects. Therefore, I will divide the material into a series of articles that should help you in the difficult task of improving this part of the body. As you understand, this article will be the first in a series. So…

Anatomy of the gluteal muscles

Why do we need to know how the muscles of the buttocks work? In order to select effective exercises. I often see girls performing very strange movements, being sure that they are “shaking their butts,” but in reality... Honestly, sometimes I don’t even understand what’s going on :) This is why you need to understand what the anatomy of the buttocks is and what movements are these muscles responsible for? With this information, you will be able to determine which exercises will help you achieve your goal.

The first thing that may surprise you is that the gluteal muscles in women, as well as in men, consist of three separate muscles: large, medium and small. Accordingly, the functions of the buttocks are a combination of the functions of these three muscles, and if one of the “possibilities” is not used, then we “underdevelop” one of the muscles, and, as a result, we do not get the desired appearance of the buttocks.

And the second thing that is usually forgotten is content subcutaneous fat in the body and, in particular, in the buttocks area. Even if you have worked hard to achieve the ideal (in your opinion) volume of the gluteal muscle group, but at the same time you have a significant amount of subcutaneous fat, this can significantly worsen the “picture”. Because the fat located above the muscles will visually create a “loose” effect and the buttocks will appear lower. Therefore, pumping up your buttocks is not enough; you also need to add nutrition and training that will help you get rid of fat.

(lat. gluteus maximus) is the largest of the muscle groups under consideration and can reach 2-3 centimeters in thickness. It has a diamond shape and almost completely “overlaps” the gluteus medius and minimus muscles, being located above them. In fact, it is with this muscle that we usually associate the area of ​​the body in question; it is the one that creates the main visible volume.

Functions of the gluteus maximus muscle:

• supports the body position when a person is standing
• participates in the extension of the body after bending over
• rotates the hip outward
• participates in hip extension

This muscle is very active when climbing stairs and different types“stepping” to any height. It comes into play as soon as you switch from walking to running. Active during upward jumps and various pushing movements with the legs. It works together with other muscles during squats and all exercises related to hip and torso extension.

(lat. musculus gluteus medius) its shape is close to a triangle. It is located under the gluteus maximus, but is visible from the back and sides. It is sometimes called the gluteus superior muscle.

Functions of the gluteus medius muscle:

• moves the hip to the side
• participates in internal and external rotation of the hip

In fact, the gluteus medius muscle is involved in all movements/exercises that require moving the leg to the side. It is this that creates volume in the upper part of the buttocks, located closer to the outer side of the thigh, and “completes” the beautiful shape of the buttocks. It is also part of a group of muscles called the hip abductors. If you are familiar with the problem of “pits” in the buttocks, then training this muscle will help significantly improve the situation.

Gluteus minimus

Gluteus minimus(lat. musculus gluteus minimus) is not visible from the outside as it is the deepest of the three muscles and is completely covered by the gluteus medius and maximus muscles. In its shape, the gluteus minimus is very similar to the gluteus medius, but is thinner.

Functions of the gluteus minimus muscle:

• moves the hip to the side
• participates in straightening the body

In fact, the functions of this muscle are almost identical to those of the gluteus medius, and they usually work together.

Does genetics affect the shape of the buttocks?

The answer is clear: yes, it does.

Firstly, genetics determines muscle shape, and it different people different. And no matter how hard you try, there are no exercises that can change the shape of a particular muscle. Strength training for the buttocks will help increase muscle volume, cardio exercises and a balanced diet can rid you of excess subcutaneous fat, but the shape of the muscles cannot be changed.

Secondly, the appearance of the buttocks is also determined by the width pelvic bones and the visual ratio of the width of the waist to the width of the pelvis. And you won’t change this indicator either.

But you shouldn’t justify everything by genetics. If you are overweight, then the point here is not that “the bone is wide,” but precisely overweight. Only when you lose weight can you really judge the width of your hips, focusing on the width of the pelvic bones, and not the “thickness” of the subcutaneous fat tissue above it.

And if you are ready to move from theory to practice, then try my

Training programs with an emphasis on the buttocks:

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Beautiful buttocks adorn the figure. Every woman dreams of a toned, firm butt and slender thighs, but few people know how to achieve this. Today’s article is intended exclusively for the weak half of humanity, eager to become the owner of neat buttocks.

Beautiful buttocks

Minus modern life is a sedentary lifestyle. A person spends almost his entire life in a sitting position, which leads to degradation of the muscles of the buttocks. Unattractive appearance of the bottom female body, cannot help but spoil the mood of its owner. The hips look very large and massive, spoiling the delicate and feminine appearance. In addition, full hips negatively affect the spine and spoil posture.

Gluteal muscles

• The gluteus maximus muscle is considered the largest. It performs the function of extension in the upper thighs;
• The gluteus medius muscle is located on the side of the body. At good development, it forms a beautiful line of the thigh, making the female butt attractive;
• gluteus minimus muscle.

So how can you achieve beautiful and appetizing buttocks? To do this, you need to build muscle meat on the gluteal muscles. If you want to lose weight, it will be very difficult to form beautiful and neat buttocks. First you should build up fat, and then “sculpt” them into a juicy and appetizing butt.
If your lower part already has wide volumes, then you need to go in the reverse order. The first step is to lose weight, but you shouldn’t exhaust yourself with various diets. You need to take care of your nutrition, include it in your diet healthy foods, eliminate sugar and flour, eat only by the hour and do not overeat. Proper nutrition should become a habit, and not be a temporary action, after which you will start eating everything again. After the excess volume from the hips “goes away”, you can move on to shaping the buttocks.

Rules

If you want your gluteal muscles to be slim and toned, you need to remember that you cannot neglect training. Only through exercise can you correct your figure. The principle of training should be built in this way:

1. Exercise should become a habit and become a part of you. You need to set aside three days a week during which no one will disturb you. In order to form these muscles as quickly as possible, you need to devote at least 15 minutes to training. In this case, a positive result can be seen within two months.
2. You should not pay attention only to the lower part of the body. The whole body must be involved, so twice a week for an hour you need to perform anaerobic exercise aimed at correcting the waist, back and arms.
3. Number of repetitions. In the first week of classes, you can limit yourself to 15. After a week, the number of repetitions can be increased to 25, and so on.
4. Exercises with weights are a great opportunity to pump up the muscles of the buttocks. Dumbbells are best for weighting; if you don’t have them, you can use a bottle of water or sand. For beginners, it is enough to train with your own weight without weights.
5. While performing the exercises, you should pay attention to the pace of the exercise; it should be very slow. At the beginning of working out the muscles, you need to put your hand on them to feel their level of tension.
6. It is necessary to start training with careful joint warm-up, and you need to finish it with a good stretch. This will help prevent injuries and pain the day after training.

Exercises

Gluteus maximus muscle

1. Deep squats are an exercise that allows you to build your gluteal muscles. The squat level should be very deep, almost parallel to the floor. The first exercises should be done without weights, since if performed incorrectly, you can harm yourself. After some time, when the body gets used to it and you can automatically perform them, you can move on to working with weights.
2. Lunges, which are in second place in terms of effectiveness. This exercise should be performed only after squats. Lunges will allow you to stretch your gluteal muscles more strongly and develop the back and front of your thighs.
3. Deadlift is an exercise that allows you to make your buttocks more convex. It can be done with both dumbbells and a barbell.

There are other exercises that allow you not only to form beautiful buttocks, but also to make a clearer transition from your butt to your legs. With their help you can develop medium and small muscles:

1. The gluteus medius muscle is pumped up using leg swings. For correct execution exercises, you should kneel and place your hands on the floor shoulder-width apart. The leg bent at the knee is moved to the side and held in a position parallel to the floor for several seconds.
2. The gluteus minimus muscle is pumped up using another exercise. To perform it, you need to lie on your side with your legs extended. One leg is raised up and held for a couple of seconds, and then lowered to the starting position.

All of the above exercises will help you form a beautiful and firm butt. They need to be performed constantly, without stopping even for a moment, since the muscles in this place tend to quickly relax and become numb. excess fat. Don't forget about your calorie intake when watching your diet. Only by following all these rules can a positive result be achieved.