Physiology of the Glutes
To shape the perfect glutes, you have to target each muscle of the butt. There are three muscles that make up the gluteals:
1. Gluteus Maximus - This is the largest and most superficial of the gluteal muscles and forms the bulk of the buttock mass.
2. Gluteus Medius - This is largely covered by the gluteus maximus.
3. Gluteus Minimus - This is the smallest and deepest of the gluteal muscles.
Many muscles - such as the Iliocostalis Lumborum, Multifidus and Quadratus Lumborum, Iliopsoa - also insert into and around the pelvis and play a role in how the glutes can appear, usually by contributing to the posture through effects on pelvis tilt, etc.
To shape the perfect glutes, you have to target your butt from many angles and there are a variety of exercises and activities that you can do to hit and develop each of the gluteal muscles for that desired perfection.
• Gluteus Maximus - Worked through flexion of the thigh.
• Gluteus Medius - Worked through adduction and lateral rotation of the thigh.
• Gluteus Minimus - Worked the same as the gluteus medius.
Building and shaping your glutes so that they sit high off your legs, hard and muscular, yet round enough that they give that perfect silhouette to your figure is not impossible, and through incorporating a few different exercises into your training program, you too can have the sexy, shapely butt of a fitness model.
Exercises that develop each of the gluteal muscles and target them from all angles are the best to use, and include squats, deadlifts, one-legged deadlifts, static lunges, walking lunges, side lunges, and step-ups. Stairs and sprinting can also be used as part of a cardio program to shape the glutes into the butt you desire.
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