Maximize Glute Growth

 

The Glutes are made up of four main muscles, the Gluteus Maximus, Medius, Minimus, and the Piriformis. Each plays a key role in movement. Check this out if you looking to maximize your glute growth👇
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Gluteus Maximus: This is the biggest muscle and the one most people think of when they think “glutes”. It’s also the muscle that provides most of the front-to-back and overall size of the glutes. It performs many functions, but is perfect for hip extension. Thus, exercises like the back squat, sumo deadlift, RDL, and hip thrust are movements that work the Gluteus Maximus very well.
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Gluteus Medius: The outer part of the butt is referred to as the Gluteus Medius which performs primarily hip abduction. This is where your leg or hip is pushed away from the midline of your body. Exercises like seated hip abductions, standing hip abductions, and even the supine glute bridge work this muscle. You might be asking why the supine glute bridge? The Gluteus Medius also plays a role in stabilizing the hip in movements. This is amplified in movements where you must control a weight while pushing out and down to the ground like in the supine glute bridge. It also helps provide the side-to-side width of the glutes and rounds them out.
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Gluteus Minimus: This muscle isn’t a prime mover, but assists in other actions such as stabilization of the hips, hip extension, and hip abduction. Movements like the single leg hip thrust, banded clam shells, and supine single leg hip thrusts, help target the Gluteus Minimus.
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Piriformis: Often the Piriformis is weak which leads to it being tight and painful. Once again, this isn’t a prime mover, but instead it mostly assists in hip movements. Exercises like fire hydrants, banded squats, and banded side sumo walks help to target the Piriformis.
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Sticking with 2-4 sessions per week of 3-6 exercises will work well for most. Also, most exercises should be between 2-4 sets of 6-15 reps to grow your glutes. Including a couple exercises for each muscle will also help develop your glutes as a whole
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