Whether you want your booty stronger, bigger, or more lifted, these workouts can help.
Bum, buttocks, gluteus maximus, booty ... whatever you want to call it, glutes are more than just for aesthetics. Your glutes are made up of three different muscles: the gluteus maximus, gluteus medius, and gluteus minimus. Gluteus maximus seems to get all the attention, but medius and minimus also play very important roles. Together, these three muscles not only help to stabilize your pelvis but also assist with balance and knee extension.
Harley Pasternak, celebrity trainer, nutritionist, New York Times bestselling author, and Propel ambassador, says he wishes he knew the importance of glute strengthening earlier on in his life. "Whether it be lower back issues I've developed, knee issues, tearing my calves... if I had focused more on gluteus maximus and medius strength, most of these injuries wouldn’t have happened to that severity." He says that making a concentrated effort on glute strength and training is very important not only from an injury prevention perspective, but also from a functional perspective.
Gunnar Peterson, celebrity trainer, strength and conditioning coach for the LA Lakers, and Propel ambassador, agrees and adds that consistent glute training has metabolic, aesthetic, functional, and performance benefits. "Metabolically, training your glutes is important and will pay you back after your workout," Peterson shares. And when it comes to working out at home, Peterson says not to worry if you don't have two of the same size weights. "Think about when you pick up two grocery bags that aren't the same, or when you carry your suitcase and your friends suitcase that don't weigh the same amount. Uneven loads are part of life and just create different core recruitment patterns. Grab what you have, be it a jug of water, a bottle of detergent, a backpack, and go with it."
We sat down with both of these world-renowned celebrity trainers to find out the best glute exercises to incorporate into your workout at home or at the gym.