If you want a bigger booty, you gotta isolate those glutes! Did you know that the glute muscles are one of the biggest muscle groups in the body? Just because they’re big already, that doesn’t mean that you can’t make them even bigger by using a scrub like That Booty Tho from Anese.
A workout program like that one contains tons of different exercises for a bigger butt that will get you those curves that you’ve been wanting. (I’m speaking for females, as obviously as a male this isn’t something I’m going for. Or should I?).
Anyway, to really target the butt it makes sense to take a look at the different muscles that make up your glutes. Knowledge is power, right?
The Three Main Glute Muscles
Your glutes are responsible, along with your core, for keeping your torso in an erect posture. That’s why they develop to be the largest group of muscles in the body. It is also the most superficial group of muscles, meaning it is closest to the skin. It is made up of three gluteal muscles, which I’ll describe below.
Of the 3 gluteal muscles, this is the largest. This part makes up the upper leg and thigh. Its function is to help with moving your leg backward and supporting the hips. Think about how you rise out of a squat position or stand up during a deadlift, and that’s your gluteus maximus doing the brunt of the work. It’s also very important when doing a kettlebell swing, if that gives you a visualization of when this muscle is engaged.
The gluteus maximus is also important for rotating your leg outward externally. For example, when you are pointing your toes outward to do a “duck walk”.
This butt muscle lies directly underneath the gluteus maximus and its primary function is to stabilize the hips. It is especially crucial when you are standing on one leg. Think about any time you take a step when you walk, jog, or run. Your feet will alternately be lifting off the floor, and the gluteus medius helps to keep your pelvis from dropping down to the opposite side. It also supports the movement of the thigh away from the body (thigh abduction).
The smallest of the glute muscles (hence the name minimus), this muscle sits directly below the gluteus medius. Like the medius, it primarily functions as a hip stabilizer. The medius and minimus are constantly working in conjunction to support this kind of movement.
Keys to Getting a Bigger Butt
Now that you know the anatomy of your booty, you’re better equipped to really blast those glutes in the gym and build the butt of your dreams. Follow the exercises I linked to above or check out The Booty Pro workout to really build that backside!