Lift, Sculpt and Firm your Glutes!

Posted on by BEAST Sports

Do you know if you’re sculpting your glutes properly? Are you including exercises to target each of the THREE different gluteal muscles into your workouts? Three? There’s three? Yes y’all, three! And if you aren’t training all three then chances are your booty progress isn’t where it should be! The three gluteal muscles are the gluteus maximus, gluteus medius, and the gluteus minimus. Each one of these gluteal muscles are responsible for different functional movements and grow from different movements as well. When you’re building your glute workout make sure to incorporate exercises from each category so that each part of your glute is being trained. To hit the gluteus maximus, you must include exercises in the sagittal plane of motion, the gluteus medius in the frontal plane of motion, and the glutus minimus in the vertical plane of motion. By incorporating all of these planes of motion in your workout, you will build a lifted, sculpted, and firm booty ready for the stage! Key exercises to include:

Do you know if you’re training your glutes properly? Are you including exercises to target each of the THREE different gluteal muscles into your workouts? Three? There’s three? Yes y’all, three! And if you aren’t training all three then chances are your booty progress isn’t where it should be! The three gluteal muscles are the gluteus maximus, gluteus medius, and the gluteus minimus. Each one of these gluteal muscles are responsible for different functional movements and grow from different movements as well. When you’re building your glute workout make sure to incorporate exercises from each category so that each part of your glute is being trained. To hit the gluteus maximus, you must include exercises in the sagittal plane of motion, the gluteus medius in the frontal plane of motion, and the glutus minimus in the vertical plane of motion. By incorporating all of these planes of motion in your workout, you will build a lifted, sculpted, and firm booty ready for the stage! Key exercises to include:

Do you know if you’re training your glutes properly? Are you including exercises to target each of the THREE different gluteal muscles into your workouts? Three? There’s three? Yes y’all, three! And if you aren’t training all three then chances are your booty progress isn’t where it should be! The three gluteal muscles are the gluteus maximus, gluteus medius, and the gluteus minimus. Each one of these gluteal muscles are responsible for different functional movements and grow from different movements as well. When you’re building your glute workout make sure to incorporate exercises from each category so that each part of your glute is being trained. To hit the gluteus maximus, you must include exercises in the sagittal plane of motion, the gluteus medius in the frontal plane of motion, and the glutus minimus in the vertical plane of motion. By incorporating all of these planes of motion in your workout, you will build a lifted, sculpted, and firm booty ready for the stage! Key exercises to include:

Gluteus Maximus, Sagittal Plane:

  • Deep Lunges

  • Walking Lunges

  • Split Squat

  • Glute Kickbacks

Gluteus Medius, Frontal Plane:

  • Hip Abduction

  • Side Lunges

  • Lateral Tube Walking with Resistance Band

  • Single-Leg Laying Leg Press on Side

Gluteus Minimus, Vertical Plane:

  • Squats

  • Deadlifts

  • Plie Squats

  • Glute Bridges
Elizabeth Brown, most often referred to as Liz, is a 23-year-old California girl, born and raised in the suburbs of the Bay Area. She is a health and fitness enthusiast as well as a Certified Personal Trainer with the National Academy of Sports Medicine. Liz is a full-time student studying at San Francisco State University earning her Bachelors of Science degree in Kinesiology. Her journey in fitness began when she won Bodybuilding.com’s 2012 Fit USA Competition and placed 2nd at the 2012 NPC Bikini Championships as a fitness competitor. From there, she aspires to earn her Pro Card in the IFBB as a Bikini Competitor. Her hobbies include anything and everything related to being outdoors; you name it, she loves it! This workout junkie and fitness foodie is on a mission to inspire and motivate others to become the best versions of themselves they can be!