I for one find a nice, firm bum to be an attractive feature on a girl. Sorry for being so blunt but I’m speaking the truth – and I’m mostly likely speaking for all the other guys out there as well. We’re looking, and don’t act like you didn’t know we were either. And ladies, I have a feeling that you’re looking at ours when we walk by too.

I think we can pretty much agree that both genders find the “glutes” to be an attractive body part. And luckily, training them is actually pretty convenient seeing as how you can do so without any bulky, expensive exercise equipment.

All it takes to get a good workout for your glutes as a basic understanding of how the associated muscles function. The buttock region consists of 3 noteworthy muscle groups – the gluteus maximus, the gluteus medius and the gluteus minimus. Here’s a brief breakdown..

Gluteus Maximus

The gluteus maximus is the largest and most predominant muscle within the buttock region. Its main function is to extend the thigh back behind the body – otherwise known as “hip extension”. Running, hopping and walking with long strides all recruit the gluteus maximus to propel the body forward. The gluteus maximus usually gets recruited once the thigh is extended by about 15 degrees – anything less and you’re not really targeting the glutes.

It’s also been shown that the contraction of the gluteus maximus is most efficient when the hip is flexed prior to extension. Sounds confusing I know, but it’s not. Basically what it means is that the gluteus maximus is best recruited from a squatting position – which is exactly why the squat exercise is so effective.

Since the gluteus maximus also works to extend the hip, glute kickback exercises are another great option. In order to get the most out of the kickback movements, you need to bend your leg to at least 30 degrees. Doing so will minimize the involvement of the hamstrings and place more emphasis on the glutes – which is the goal here.

You can also specifically target gluteus maximus by placing your feet higher up on the platform while performing the leg press exercise. Various lunge type movements – all of which are profiled within the network – are also effective for toning up the glutes.

Gluteus Medius & Minimus

Both the gluteus medius and the maximus share the same function of drawing the leg out to the side. Hip abduction movements are perfect exercise for this. An example of a “hip abduction” exercise would be the seated hip abduction machine.

The gluteus medius helps to stabilize the pelvis so it’s not to be overlooked. As a matter of fact, if you neglect training the gluteus medius and it becomes weak, pelvic stability will be reduced and this can negatively effect your walking pattern – otherwise known as your “gait”. Our “gait” becomes limited as we age so if you’re getting up there so to speak, you certainly want to incorporate some hip abduction movements into your routine as doing so will help maintain the strength of your pelvic stabilizers.

That’s all nice to know but who we kidding? The reason you’re looking for glute exercises is for looks. So check out the exercise navigation panel on your right hand side and give them a try..