Workout Shortcut For Strong & Shapely Glutes

If you’re looking for a boost from behind (and who isn’t?), it’s easy to think that doing a few squats is the magic spell for a transformational lift. But, the first step of having a shapely and strong booty is to understand the anatomy of your glutes.

The buttocks are composed of three different muscles that perform different functions. Here’s a brief overview of the anatomy of your glutes…

Gluteus Maximus

The largest of the three muscles is the gluteus maximus, more commonly known as your butt. It’s the muscle you use when you lift your leg behind you or rotate your thigh outward.

Gluteus Medius

You can find this muscle on the outside surface of the pelvic area. This muscle creates part of your “hip” area, and is partially covered by the gluteus maximus. The gluteus medius helps you walk, because it provides rotation of the thigh outward from the center of the body.

Gluteus Minimus

The smallest of the three muscles, the gluteus minimus is found underneath the gluteus medius. It comprises part of the “hip,” and its main purposes are to stabilize and abduct the hips,as well as rotate the thigh inward.

The trick to toning your butt is to perform a method called “Triangle Training” that focuses on working all three muscles. Here’s a short video with my friend Dr. Cates that dives into a Triangle Training workout move you can do indoors, or in the snow, to get the butt you want!

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