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BUTTOCKS
There are three muscles that make-up your buttocks: gluteus maximus, gluteus medius, and gluteus minimus. The gluteus maximus is the biggest and most noticeable of the three. The medius and minimus aren't as noticeable--both are located around your ilium, the large bony part of the pelvis. Together these three muscles help you move your thigh out to the side of your body (abduction), as well as rotate and extend your leg behind you. A strong buttocks helps in most all explosive/power activities, such as football, basketball, and hiking.
BENT KICK CROSSES:
Muscles worked: |
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Buttocks |
| Instructions: |
- Get down on all fours (back straight, resting on knees and palms).
- Raise one leg (push up and back) several inches off the floor until your hamstring is parallel to the floor, with leg bent at a 90 degree angle. Your heel should be facing the ceiling.
- Hold for a second while flexing your buttocks.
- Slowly lower your leg back to the mat.
- Switch to the other leg and repeat.
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| Don'ts: |
- Don't let your leg raise further than your hamstring being parallel to the floor.
- Don't just let your leg drop to the starting position, lower it in a slow, controlled manner.
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| Alternate exercises: Standing Kickbacks, Pelvic Lifts |
Below is a list of the most effective strength-training exercises for your buttocks. Included with each exercise is the specific muscle group/s worked, a thorough explanation of how to do each exercise, common mistakes you should avoid, and a list of alternate exercises that work the same muscle group. Also, to assure safety and effectiveness, those exercises that are advanced, that require the use of a weightlifting belt, or that require a spotter are so indicated.
 This site takes advantage of the latest QuickTime technology to display our exercise video demonstrations. If you're having problems viewing these video demonstrations, you can download the latest version of QuickTime by clicking here, FREE of charge. And always feel free to e-mail us if you'd like our help.
 If you'd like to view and print out all of these exercise instructions in an easy-to-follow "manual" format, please click here for the PDF version. Each and every exercise includes the beginning and midpoint images of the video demonstration so that you'll have a visual to compliment the text instructions. You'll need the Adobe Acrobat application, but this is likely already installed on your computer. If not, please go to http://www.adobe.com to download the latest version, free of charge.
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