The gluteal region or the entire buttock area is made up of the glutei maximus, medius, and minimus from the most outer muscle to the deepest muscles.
There are many more muscles that make up this entire region, but, these are the main muscles that will be referenced here.
The muscles in the gluteal region are responsible for extension, abduction, lateral rotation and slight medial rotation of the hip.
So beyond the anatomy and physiology lesson, these muscles move the legs about the hip joint and look great doing so! There are 8 exercises that work the legs and focus on the butt as it will be called from here on out.
Toning or better yet, building the strength and the muscle itself will be the focus.
The exercises below work from the deepest muscles to the most superficial muscles, thus building the Glorious Butt and Legs! The following exercises will be used in this informative article and the full report includes all pictures for each exercise.
Each exercise will have a certain number of repetitions indicated - do more or less as necessary and desired.
All of these done in order, moving from one to the next.
Each exercise can be done with a chair or stool, small step, brick or two phone books stacked up and all in 8-10 minutes.
Start with 8 repetitions for each single leg exercise and 12 for double leg exercises.
Another tip is driving the force you apply through your heal, so the heal being the focal point of contact.
The above is a workout in and of itself for the butt and legs.
You can do this one time and call it a day, do it multiple times, add repetitions to each exercise, perform some or all exercises with some form of weights.
This workout routine not only works the butt and legs, you get the added benefit of using your core for most every exercise.
There are many more muscles that make up this entire region, but, these are the main muscles that will be referenced here.
The muscles in the gluteal region are responsible for extension, abduction, lateral rotation and slight medial rotation of the hip.
So beyond the anatomy and physiology lesson, these muscles move the legs about the hip joint and look great doing so! There are 8 exercises that work the legs and focus on the butt as it will be called from here on out.
Toning or better yet, building the strength and the muscle itself will be the focus.
The exercises below work from the deepest muscles to the most superficial muscles, thus building the Glorious Butt and Legs! The following exercises will be used in this informative article and the full report includes all pictures for each exercise.
Each exercise will have a certain number of repetitions indicated - do more or less as necessary and desired.
All of these done in order, moving from one to the next.
Each exercise can be done with a chair or stool, small step, brick or two phone books stacked up and all in 8-10 minutes.
Start with 8 repetitions for each single leg exercise and 12 for double leg exercises.
- Backward single leg step-up - left and right (8 & 8 reps)
- Single leg bridge (foot on floor) - left and right (8 & 8 reps)
- Double leg bridge (feet on floor) (12 reps)
- Single leg bridge (foot on chair or stool) - left and right (8 & 8 reps)
- Double leg bridge (feet on chair or stool) (12 reps)
- Side lying hip abduction - left and right (8 & 8 reps)
- Single leg chair squat - left and right (8 & 8 reps)
- Single stiff leg deadlift - left and right (with or without a hand weight or resistance) (8 & 8 reps)
Another tip is driving the force you apply through your heal, so the heal being the focal point of contact.
The above is a workout in and of itself for the butt and legs.
You can do this one time and call it a day, do it multiple times, add repetitions to each exercise, perform some or all exercises with some form of weights.
This workout routine not only works the butt and legs, you get the added benefit of using your core for most every exercise.
- Bonus exercise is performing the hip bridges with your feet on an exercise ball - challenging!
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