The Glutes are one of our bigger muscles on our body, and the most desirable for every physique – yes men, even for you.
The Glutes are comprised of three major muscles: The Gluteus Maximus, Minimus and Medius.
We will discuss each of the major muscles in this muscle group and each function.
This is a chapter from our eBook, The Muscle Compendium.
The Gluteus Maximusis the larger muscle that makes up over 2/3rds of the glute. The Gluteus Maximus is trained through hip extension and posterior pelvis tilt.
The Gluteus Mediusis the stabilizer muscle that is targeted through Hip Abduction and external rotation. They are the next biggest muscle in the glutes.
The Gluteus Minimusis the tiniest muscle in the inner portion of our glutes. This muscle will be targeted through the Maximus and medius training.
The Glutes operate with various angles and should be targeted in that way. The following are the specific functions of the Glutes:
With these four functions in mind, we can optimize developing our booties in the following section.
Glute exercises have been popularized as of late, and most of them properly replicate the movements desired when you want to train the glutes. Recall that using Deadlift variations like the Romanian Deadlift will also help you develop your glutes drastically.
The following exercises are ideal for every movement of the glute:
As the glutes are a major muscle group that is frequently hit with other leg exercises, 4-12 direct sets weekly will perfectly suffice for this muscle.
When it comes to direct glute work, I personally recommend the 10-20 rep range for solid development. With direct glute work, it is advised that you train with a glute extension exercise like a hip thruster or a glute kickback, and a hip abduction exercise like a “bad girl”.
When it comes to exercises like lunges, it is advised that you should hit at most 20 reps on each leg. Anything more than that, you will feel it in your quads more than directly in your glutes due to fatigue. Now get out there, and work that booty.
Thanks for reading Legion!
Until next time!
One of the most difficult things to implement is a diet or exercise regiment. According to one study, more than 50% of people will drop out of their exercise program within 6 months. Most of the time, this is a result of our exercise program not meeting expectations. Our hesitations typically come from ourselves - and it's never always one reason.
There are typically multiple reasons as to why we drop out of our exercise and nutrition regiments.
In this post, we are going to go over the five barriers that hold most of us back from fitness.
Let's dive in!
We all witness the initial water weight loss that comes from dieting... it's so cool to drop 5-10lbs in one week when we start.
And then, it slows down... it even stops.
Some people get disheartened from this and believe that it's in their genetics... that the diet didn't work... that no matter what they do, it's useless.
I've been there.
I've tried Intermittent Fasting, Ketogenic, and low-carb diets way before they were cool. To be honest, most of these methods were never sustainable for me in the long-term: I would eventually always stop them. Being that I grew up with a family whose meals were Mediterranean-styled, fruits, vegetables, and complex carbs were always a part of my life.
Sometimes, having trouble eliminating food groups in diets is not because of willpower or discipline... it's because of adherence. To us, adherence is the most important thing in a diet, as it eventually breeds discipline and consistency.
It was not until I incorporated Flexible Dieting that my entire lifestyle changed for the better.
In this post, we will explore the Flexible Dieting system in its entirety. It's a system I have used through quite a few successful fat loss and muscle gain phases since 2013.