Two misunderstood and underestimated butt muscles, which play an important role in its shape, but also in overall performance | Steroids4U.eu

Two misunderstood and underestimated butt muscles, which play an important role in its shape, but also in overall performance

Gluteus maximus gets the most attention. But there's no wonder. It is the main driving force for exercises such as squats, hip hinge exercises as various variants of deadlifts or hip thrusts, or even while running. As a bonus, it is the biggest, hardest and… and a well-developed ass is just sexy. Today, we'll start off. Anatomy. Anything, like this image, gets on the Internet.

If you just look at it and go save it, stop it. It's pretty bad. In fact, this does not look like anatomy from the ass. Brazil's campaigns, however, have the power and that is why Instagram is spreading (along with various other variations) as dogmas about the need to eliminate carbohydrates on a diet. Gluteus medius and gluteus minimus are not in the lower outer part of the butt. They are the smaller muscles on the upper outside.

Gluteus medius has 3 areas - front, middle and rear. His primary role is abduction (imagine lifting the leg sideways) or stabilizing the hip during walking. The front of the fibers helps in the internal rotation of the loins, while the backs assist in external rotation and play an important role in stabilizing the pelvis when standing on one leg. Just a weak gluteus medius (but this applies generally to a weak ass) is a common cause of chronic back pain. Well, the gluteus minimus, which is located under the muscle of the gluteus medius in the upper outer quadrants and is not at the bottom of the butt, as shown by popular shared images, serves mainly as a lumbar stabilizer and works together with gluteus medius.

Interestingly, the average muscle mass of gluteus maximus is 844 grams, which is roughly twice the gluteus medius and minimus together (421 grams). This does not mean that these muscles do nothing (see above).

How to focus on gluteus medius & minimus? Get some exercises!

Lateral training, from side to side, ideally with a load, if you want to effectively exercise and feel these smaller but important muscles of your ass. Every woman is different. As you already know, not everybody is built on heavy squats, some of his butt feel better through those exercises and her buddy again by others. However, if we could bounce off something, we can show some effective exercises based on the experiment and measurements of Bret Contreras or other research on butt activation.

1. Quadruped Hip Circle

Bret Contreras and a few conclusions from his various tests say that in general this is probably the most effective butt exercise you can do with your body. It showed the highest EMG activity (electromyography, thanks to which it is possible to find out a lot of information about nerves, muscles, etc.), either average or at the top, ie the one with the greatest muscle activation. We know that EMG is not the Holy Grail, but we have to have a springboard. See the technique in the video rather than studying the text. Don't forget to twist your tip and squeeze your butt properly while avoiding bending your back and using all the muscles on your body awkwardly.

2. The side-lying clam

Being a key exercise in the rehabilitation of butt muscles might not convince you. However, the fact that this is an exercise with high gluteal activation has been convincing, namely the average muscle activity was measured at 77% within the gluteus medius (and 53% gluteus maximum). Exercise does not look as cool as deadliffs or squats, but it will serve all those who need to feel butt, make the connection between muscles and the mind more effective and engage gluteus medius. Do not forget to deny one foot to the other and focus on the movement, which must be controlled.

3. Lateral side walk

Simple and efficient. All you need is an eraser, but every woman who is serious about #bootygainz is supposed to. You will see the technique in the video. A little tip: If you are hurting while squatting, try lateral side walks, for example 2 easy runs of 20 reps. Many powerlifters confirm that this is a great way to eliminate pain. One study showed that higher activation of the gluteus medius occurs when you place the rubber on the soles of the feet (not on the feet) and not higher (around the knees). So try this way too, you may feel your ass more.

4. Side-Lying Hip Abduction

You may know the variants on the ground, but these abductions on the bench will allow you to increase the range of movement, probably make exercise more difficult and better involve muscles. As Bret says, with this design, you will stretch the hip flexors in the lower phase of movement, which may be another way to muscle growth. The toes of the foot that you move are pointing downwards to ensure that your hips are engaged, not your thighs.

5. Band hip internal rotation

Research suggests that the gluteus medius posterior filaments become more active in the internal rotation of the hip than in external rotation. In another test, it was confirmed that the upper gluteals were heavily activated during the exercise and the gluteus medius, especially the posterior fibers, burned completely. It is actually an internal rotation of the loins in a relatively neutral position of the hip joint. In the video below, this is the last of the circular exercises the woman is doing.

6. Side plank

Surprise? Probably for most. However, the side plank showed 96% gluteus medius activity. Of course, you will not build a butt of dreams, but probably none of these exercises. To do this, you also need to perform complex exercises with heavier weights, as mechanical stress is one of the most important factors for hypertrophy. However, we wrote about this in an article about muscle fibers & buttocks. Back to the plank. This exercise primarily on the center of the body and abdomen also activates the muscles of the butt, to a great extent. Kill two flies with one shot and strengthen the whole core and ass.

As indicated several times, these are exercises that cause increased metabolic stress (this is typical burning) and you can increase the volume of training without much intervention in the central nervous system, which will be useful for heavier series and complex exercises, whether squats , deadlifts, hip thrusts and the like. But if you do only 2-3 heavy-weight exercises on your butt, it's probably better than a variety of weird exercises from the million influencers videos on Instagram, but after this article you know it's worth focusing and lighter exercises, using rubber or light weights the ankle and try to feel the gluteus medius & minimus. You can also use all of these exercises for warm-up or to finish your workout. Two to three series after 15-30 reps and suddenly your butt will burn like at the beginning of your workout, where you hip thrusted three digits.

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