Many times when people work their glutes, they focus only on the gluteus maximus, the largest muscle in your butt. But there are actually three muscles that make up your butt—the gluteus medius and gluteus minimus are the smaller two along the side—and focusing on all of them is super important, Alicia Jamison , C. Your glutes play an important role in stabilizing your pelvic system, the area that connects your trunk and your legs, and working all of these muscles is vital for doing that effectively. You activate your gluteus medius and gluteus minimus—which are known as your hip abductors—with different movement patterns than your gluteus max. Hip abductor exercises work in the frontal plane of movement, says Jamison. Gluteus maximus exercises, on the other hand, work primarily in the sagittal plane of movement.
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7 Hip Abductor Exercises to Work the Small Glute Muscles in Your Butt | SELF
Think your glutes only exist to look hot in jeans? They do a lot more than that. A tight rear end is an asset for a few reasons. For one thing, it can relieve low back pain. Plus a firm butt makes everyday movements — like standing and climbing stairs — that much easier. To get the most out of those glutes, strengthen them with these bodyweight exercises , courtesy of Brynn Putnam, certified trainer. Ramp up the intensity by holding medium-weight kettlebells or dumbbells in each hand.
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Back to Exercise. Stand with your feet shoulder-width apart, feet facing forwards and hands stretched out in front. Lower yourself by bending your knees as if you were preparing to sit down on a chair.