{"id":23735,"date":"2021-04-16T07:05:24","date_gmt":"2021-04-16T05:05:24","guid":{"rendered":"https:\/\/trifocusfitnessacademy.co.za\/?p=23735"},"modified":"2022-10-19T15:40:31","modified_gmt":"2022-10-19T13:40:31","slug":"how-to-get-defined-glutes-find-out-more-in-this-article","status":"publish","type":"post","link":"https:\/\/trifocusfitnessacademy.co.za\/personal-fitness-training-blog\/how-to-get-defined-glutes-find-out-more-in-this-article\/","title":{"rendered":"How To Get Defined Glutes? Find out more in this article."},"content":{"rendered":"

While working toward aesthetic objectives is fine, the functionality of the gluteal muscles should be the priority in exercise programme design. The gluteal muscles \u2014 namely the gluteus maximus, gluteus medius and gluteus minimus \u2014 work together to help us perform daily activities for example standing, sitting as well as walking. Strong gluteal muscles are vital for pelvic stability, good posture and proper alignment and body mechanics during physical activity.<\/p>\n

The Make-Up Of The Glutes<\/strong><\/h2>\n

No matter what anyone’s butt looks like on the outside, they all look roughly the same on the inside. Here are the three main muscles which make up your glutes.<\/p>\n

Gluteus Minimus<\/em><\/strong><\/p>\n

The smallest of the gluteus muscles<\/a> lies directly under the gluteus medius. It functions to abduct your leg (moves it away from the centre of the body) and also rotates your leg inward.<\/p>\n

Gluteus Medius<\/em><\/strong><\/p>\n

This pork chop-shaped muscle is near the outside of your pelvis. Just as the gluteus minimus does, it abducts and also rotates your leg inward.<\/p>\n

Gluteus Maximus<\/em><\/strong><\/p>\n

True to its name, the gluteus maximus is the largest muscle in your body. Its function is to extend your hip (think: what’s taking place in your hip during the process of the upward motion of a squat) and also to rotate your leg outwards.<\/p>\n

The gluteus maximus garners all the attention however the medius and minimus also perform an important job in addition to those listed above. They’re responsible for steadying your pelvis when you walk or \u2013 alternatively – anytime that you’re off balance. Stand up and then balance on one leg\u2014yep, your glute medius and minimus just kicked in.<\/p>\n

How Does Genetics Affect Glute Shape?<\/strong><\/h2>\n

Everyone’s gluteal muscles attach at exactly the same points on their skeleton. The gluteus maximus runs diagonally from the top of the pelvis towards the femur and iliotibial band towards the outside of the upper thigh.<\/p>\n

However, if you have a tall pelvis, you could have a longer, squarer shape to your posterior. With a wide pelvis, you could have a more horizontal positioning of the butt muscles. If your back is a bit more arched, your bum may appear more lifted.<\/p>\n

This means that you are able to work on your glutes and then change their size and shape, but some people start off with more naturally rounded gluteal muscles, others have butt muscles that are shaped differently.<\/p>\n