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How To Get A Better Butt

4 simple steps to more defined glutes

By
Ben Greenfield,
November 29, 2011
Episode #070

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Maybe you have super skinny legs and don’t like your flat backside. Maybe you want your butt to look better in jeans or a swimsuit. Or perhaps you simply can’t seem to generate the muscular force you want while lifting weights, running, or riding a bike.
 
Whether you’re pursuing performance, power, or presentation, this article will expound on the episode How To Tone Your Butt, to show you what your butt muscles actually do, give you good butt muscle exercises, and teach you a simple 4-step solution to get your glutes firing.

Why You Need A Better Butt

A common imbalance (even among athletes) is a weak butt. This is a result of a combination of a "sitting" profession that keeps the butt muscles turned off all day long, followed by hitting the gym, running, cycling or doing any other form of exercise with those inactivated butt muscles.

When this happens, it creates three problems:

  1. you lose the aesthetic appeal of having nice glutes

  2. you get low back pain as your pelvic joint overcompensates for a weak butt

  3. you can’t generate as much power as you should with your hips and legs

What Are The Butt Muscles?

Your butt is comprised of several muscles. The first is your “gluteus maximus,” which is one of the largest and strongest muscles in your body – it starts at your hip and ends on your upper leg bone. The gluteus maximus extends and externally rotates your leg, also extends your trunk, and is mostly responsible for the “round” look you can get in your butt when you do exercises that trigger these motions.

The other two smaller butt muscles are the “gluteus medius” and the “gluteus minimus.” These muscles, which can become just as notoriously weak as the gluteus maximus, primarily work when you’re supporting your body on one leg, as you might do when you’re walking, running, or climbing stairs.

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