How To Enhance Your Butt Muscles
One sticky summer day in high school we sat by the swimming pool when the song, Baby Got Back was blaring from the pool speakers. We watched as the guys compared the female bodies at the pool.
They came to the conclusion that “Nicky is one of the pretty ones here… she just does have the perfect butt”.
What is the perfect derriere?
Buttocks as known as derriere, butt, bum, tush, money maker, nyash. We all have one so, how can you care for it and develop it.
Fun facts about your butt
- It affects the purchase of underwear, shorts and jeans.
- You sit on it at some point during the day. Some people do it for hours.
- Others may notice it.
- Some are small; some are wide, some average, some narrow and some quite large.
Basic anatomy and kinesiology of your butt
There are three main muscles that comprise your butt:
1. The gluteus maximus
This muscle is the largest of the gluteal group. Its origin is in the posterior line of the upper ilium, the posterior surface of the lower sacrum, and the side of the coccyx. The function of this muscle is primarily upper leg extension such as moving the upper leg backward as in rising from a squat position. The same with bent leg deadlifting, the rear leg drive in sprinting and simply extending the thighs backward in any hip extensions exercise.
2. The gluteus medius
The gluteus medius is a broad, thick, radiating muscle situated on the outer surface of the pelvis. It controls the level of the hips.
Its main function is stepping sideways out of the bath for example.
3. The gluteus minimus
This muscle is the smallest of the three gluteal muscles. It’s located immediately beneath the gluteus medius. It’s a broad and triangular shape.
Three points to ponder about your backside
1. Barbell squat will make my butt bigger.
I hear that often. Where it came from I have no idea. Think about it, you work your glutes with extreme effort when you perform lunges, certain leg presses, deadlifts, glute presses and machine squats. These exercises are all effective at firming your butt.
2. Hip to butt ratio
Do you have wide hips or narrow hips? Is your waist wide or narrow?
This is another hereditary contingent factor that affects the aesthetic of your butt.
Your hip width is dependent on the width of your ilium, the largest and uppermost bone of your pelvis. Naturally, a wider ilium gives you a wider butt and a narrower ilium offers the potential of a narrower butt. A narrow waist coupled with wide hips give you a larger looking butt whilst a wider waist and narrow hips give you a smaller looking butt. Again genetic rules apply.
3. Muscle to fat ratio
What about your ratio of muscle mass to fat tissues in your buttocks area? If you have a fat butt, literally, then shed the fat and expose your shapely musculature. If your body fat is minimal, attempt to grow some meat back there, especially if you have the flat butt syndrome. You cannot shape fat. Working the glute muscles will give the best chance of shaping them.
Working it – Let’s train!!
How do you optimally work your butt? I’d bet you are already doing it, but maybe you need to tweak your exercise routines and refining your calories intake.
Those effective exercises are:
- Barbell, dumbbells and machine squat.
- Single and Double Leg Presses on devices that allow for full thigh extension.
- Barbell, dumbbell and machine lunge.
- Barbell or dumbbell one leg split squat.
- Stiff leg and Romanian deadlift.
- Glute/hamstring raise.
- Multi hip machine thigh abduction
- Seated hip abduction machine.