Glutes

You have 3 glute muscles: Gluteus minimus, medius, & maximus

Different exercises target specific glute muscles or all of them at the same time:

By targeting different muscles you can determine the shape & effect your exercise has!

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All Exercises can be found by searching the name on:

www.google.com or www.bodybuilding.com

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Outer Butt​​ (Gluteus Medius)

Exercises:

• Cable Side kicks

• Fire Hydrants

• Weighted Side-Lifts

• Squat into Side Kick/Lift

• Curtsy Squats

• Circle Taps

• Squats

• Plie Squats (Feet & knees out to sides versus parallel)

• Squat Jumps (Feet & knees pointed out)

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Back Butt (Gluteus Maximus)

Exercises:

• Cable Kick Backs

• Squats

• Squat Pulses

• Lunges

• Donkey Kicks

• Box Step-Ups

• Leg Press (Feet wide or neutral)

• Dead Lifts

• Pop Squats

• Squat Jumps (Neutral)

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Round

• Weighted exercises are going to help round & shape your glutes.

• If you want a curvy figure - Work on building the sides of your glutes

• Cardio will help shape: Stairmaster or Stepper

• Excessive focus on cardio over weights will shrink glutes

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Lift & Tone

• Exercises that work the back of your butt (Gluteus Maximus) will help create a lifted appearance​​

• Working on the sides and back will created an overall curvier figure - Making your waist look smaller!

• Toning - Weighted exercises & cardio will shape and give definition to your legs & glutes!

• Push through heels on cardio & exercises

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