Butt Anatomy: Gluteal Muscles and How to Build Them

Butts are all the rage these days: on TV, in magazines and behind retail store windows.

And thanks to social media, we know exactly what butt muscles look like — if you’re still confused, check out Instagram.

But we are very vague Butt Anatomy: What exactly are those globular lobes and how do they work?

If you’re interested in improving your rear view, the first step is to know exactly what those muscle mounds are doing on a daily basis; Whether you’re at play, work or practice, it’s better to make sure they’re doing their job properly.

Here’s your butt anatomy primer.

What does the glute muscle do?

Your glutes are responsible for several important hip joint movements.

Hip extension

Quadruple hip extension  Butt anatomy

Pulling your knees toward your chest is known as hip flexion; The opposite movement is called hip extension and is the primary work of your glutes.

Fully contracting these muscles pulls your thighs behind you. Think of a sprinter at full speed: the glutes of his back leg contract as much as possible.

hip abduction

Woman doing clamshell exercise  Butt anatomy

Most people are familiar with the “innie-outie” groin torture machine at the gym: it’s something you sit on, strap the inside or outside of your knees to pads, then draw them together or spread them apart against resistance.

The glutes are responsible for that second action: bringing your femurs to a addict (drawn together) position a Kidnapping (extended-separated) one.

Hip rotation

Andrea Rogers Figure 4 Expand |  Butt anatomy

The phrases “internal rotation” and “external rotation” sound fancy, but they mean turning a limb toward (inward) or (externally) away from the midline of your body.. Glue does both.

“In a nutshell,” says Trevor Thiem, CSCS, Beachbody’s senior director of fitness and nutrition content, “the glutes help move your legs and hips — and provide balance and stability — whenever you run, jump, climb stairs or climb outdoors. chair.”

Which muscles make up your butt?

Compared to, say, your knee, whose range of motion is essentially limited to one plane of motion, your hip joints are quite mobile, allowing your femurs to move in three planes: forward and backward, side-to-side, and rotationally.

Here are the main back muscles that control those movements.

Anatomy of gluteal muscles  Butt anatomy

Star: Gluteus Maximus

Functions: There’s a reason your glute max is often referred to as the strongest muscle in your body; Like your other gluteal muscles, it helps rotate your thighs outward, but it’s the one most responsible for extending your hips and therefore helping you maintain an upright posture.

As the largest muscle in the body, it is capable of generating tremendous power.

No basketball player can dunk a ball, no running back can tear down the line, and no fitness enthusiast can squat or deadlift heavy weights without the help of glute maxes.

Location: The glute max originates from your pelvis and sacrum and inserts in two places: your iliotibial band (a tract of connective tissue that runs along the outside of your thigh) and your femur, just below the cheek of your butt.

How to notice it: Work all those glorious sinews you need to stretch your hips with squats, deadlifts, lunges and any other move.

Supporting cast: Gluteus medius

Functions: Appearing just above and outside the round part of your hip, the glute med’s primary function is to abduct your leg.

It helps internally and externally rotate your thigh bone.

Location: This fan-shaped sheet of muscle originates along the top ridge of your hip bone and attaches to greater trochanter – Bone spurs on the outside of your hip.

How to notice it: Work directly with such exercises clamshell or Banded lateral walk.

Supporting cast: Gluteus minimus

Functions: The gluteus minimus is the younger brother of the medius; Its primary duty is to provide stability to your thigh when you stand on one leg.

Location: The glute min is similar in shape to the glute med, and lies directly below.

How to notice it: You can emphasize the glue min with the side plank variation.

Beat Player: Deep Rotator

Lying beneath the much-acclaimed gluteal muscles is a lesser-appreciated group of muscles called Deep lateral rotators.

They all originate at the back of your pelvis and attach to the top of your thigh bone, circling it like a flag around a pole.

As their collective name suggests, they rotate your femur outwards, which you may recall is known as external rotation.

You will have little reason to consider these muscles unless something is wrong with them.

Piriformis syndrome – Inflammation, tightness or spasm of the rotator cuff — fairly common in both the athletic and sedentary population, and can cause pain radiating to the hips and hamstrings. Hip stretches can help.

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