As many of you know, this is my favorite body part to train! What we call 'the booty' is the BIGGEST muscle in your body, and is up there with the most important muscles - right after your heart, of course! It's the one we sit on, it extends our hips when we walk, and we use it in pretty much everything we do!

 

But booty fitness is not just important for function, it’s also a very important part of looking good. A well-formed, sculpted booty looks amazing both in and out of clothes ;)


Anatomy of the Booty!

There are three main muscles that make up your booty:

  • - The Gluteus maximus: the largest muscle in our body and is what we sit on

  • - The Gluteus medius: sits on the side of the gluteus maximus

  • - The Gluteus minimus: smallest one which sits beneath the gluteus medius.

These 3 muscles are grouped together, and often called your 'glutes'!


What does it do?

  1. 1. Thigh extension - Gluteus Maximus

  2. 2. Thigh abduction - Gluteus Medius and Minimus

  3. 3. Thigh internal rotation with flexed hip - Gluteus Medius and Minimus

  4. 4. Thigh external rotation with extended hip - Gluteus Medius and Minimus


Why am I telling you all this?

The reason I think this is important for you is so that you can understand why we do so many different exercises. As there are 3 different muscles, we need to target each muscle with specific resistance exercises to make it grow and sculpt your booty!

Different parts of your booty work to do different movements; so by performing a variety of exercises with laser-like precision we can work each of your glute muscles equally making sure you develop a functional butt that looks good too!


The best booty-building exercises:

You might notice a few of these are in your programs, but not all of them - this is because some of them use very similar muscles so you don’t need to have too many!

  1. 1. All squat variations – especially sumo squats!

  2. 2. Fire Hydrants

  3. 3. Glute Bridge

  4. 4. Step Ups

  5. 5. Lunges

  6. 6. Leg Press

  7. 7. Donkey Kicks

  8. 8. Sprinting

  9. 9. Side Lunges

  10. 10. All deadlift variations – especially Romanian deadlifts


Let’s get training!

We’ve started with light weights and higher reps so that your body has a chance to learn the exercises without getting you injured.

In the next few weeks, we will be adding moderate to heavy weights as your booty has the potential to be stronger!