Gluteus Medius Exercises

The Gluteus Maximus is one of the three main muscles in a human butt, others being Gluteus Medius and Gluteus Minimus, all of which together help for the movement of thighs and hips such as extension, external rotation, transverse abduction, and adduction. The largest muscle in the human body as well as the most superficial among the three gluteal muscles - Gluteus Maximus has a quadrilateral shape and consists of broad as well as thick fleshy mass and indeed takes up the larger portion of the buttocks.

Use a variety of rep ranges and sets. It's safest to squat until your upper legs (from knee to hip) are parallel to the floor. However, at times you can squat past parallel, provided the poundage you use is light. Also, with light poundage you can vary foot placement and foot width to further target other areas of the upper legs.

The abdominal group has historically been associated with good stability, but have often been poorly understood, taught incorrectly and used incorrectly. Recent research (Hodges et al 1997) shows that that the contraction of Tranversus Abdominus (TA) coincided with activity of the diaphragm when acting as postural stabilizers. This would explain the difficulty encountered when teaching new clients to contract TA and the fact that most people need to hold their breath.

When doing squats it is important that you keep your back straight. Never allow your back to move forward as this will shift the focus of the weight and can cause you injury. Also when into the squat do not squat to far below the point where your thighs are parallel to the floor. If you are unable to keep your heels on the floor during this exercise then place a one to two inch piece of board under your heels.

The largest and most important muscle that must be thoroughly worked on is the Gluteus Maximus. It is the reason the lunges, dead lifts and particularly the squats are the most important fitness routine for firming the butt. Any of the movements that target your Gluteus Maximus makes you lose the fat. They must involve cardio exercise, weight training and a recommended healthy diet.

Women often make the mistake of only doing exercises such as the squat to make their butt bigger. The might even through in a couple lunges and call it good. You should remember that these routines will not make my butt bigger because the butt muscle is not highly targeted. When individuals want to grow their biceps, they target the muscle directly. The butt muscle is no different in this regard.

Lunges are great because they work every muscle in your legs. On the front leg you'll work the hamstrings and glutes. On the back leg you'll work the quads and calves. Just put one foot in front of you about hip-width apart and bend at the knee. Again, take care that the knee does not extend past the toe.

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