Buttocks

Instructions:

• Get down on all fours (back straight, resting on knees and palms).
• Raise one leg (push up and back) several inches off the floor until your hamstring is parallel to the floor, with leg bent at a 90 degree angle. Your heel should be facing the ceiling.
• Hold for a second while flexing your buttocks.
• Slowly lower your leg back to the mat.
• Switch to the other leg and repeat.

Don'ts

• Don't let your leg raise further than your hamstring being parallel to the floor.
• Don't just let your leg drop to the starting position, lower it in a slow, controlled manner.

BUTTOCKS: There are three muscles that make-up your buttocks: gluteus maximus, gluteus medius, and gluteus minimus. The gluteus maximus is the biggest and most noticeable of the three. The medius and minimus aren't as noticeable--both are located around your ilium, the large bony part of the pelvis. Together these three muscles help you move your thigh out to the side of your body (abduction), as well as rotate and extend your leg behind you. A strong buttocks helps in most all explosive/power activities, such as football, basketball, and hiking.

Click on a muscle group and view a video demonstration and written instructions for each exercise for that muscle or muscle group.

If you have any questions or comments on exercise, nutrition, fitness, etc., go to the Exercise Forum where we are talking about the following:

Subscribe to the Exercise Newsletter to be informed on the latest in exercise information, new utilities added to this site, and more.

Use this pull-down menu to view articles on this site. 

Use this pull-down menu to use the great utilities on this site.