Perfect buttocks: biomechanical anatomy and training

The buttock is not a single muscle but is formed by a set of three muscles, the small, medium and large buttocks, respectively.

These muscles originate from the hip and are inserted in the proximal part of the femur (trochanter).

The main action of these muscles is the extension of the hip but they also intervene in external rotation, internal rotation, in ADDUCTION (mainly the large buttock) and in flexion of the hip (anterior bundles of the small and medium gluteus); moreover, some bundles of these muscles cause abduction of the hip at the same time as extension.

The gluteus maximus is primarily a hip adductor. The gluteus medius is the most powerful abductor of the hip. The small buttock is essentially an abductor.

The gluteus maximus is the most powerful muscle of the body (34Kgm for a shortening of 15 cm), the largest and of course the strongest (238 Kg). It consists predominantly (50%) of type I fibers (slow contraction), 20% of type IIa fibers (at an intermediate contraction speed) and 30% of type IIb fibers (fast contraction) .

The buttocks also have an essential role in stabilizing the pelvis; the buttocks and mainly the large buttock, in fact intervene in synergy with abdominal muscles in the retroversion of the pelvis, decreasing the lumbar lordosis.

Among the many principles of the theory of training there is one which states that to stimulate a muscle in an optimal manner it is necessary to train it respecting its natural physiological function.

For this reason, muscles composed predominantly of red fibers (abdominals, calves, etc.) should be trained with smaller loads, more slowly and with a greater number of repetitions, while muscles composed mainly of white fibers (biceps, triceps, chest, etc.) they should be trained with higher loads and with more explosive movements.

And what if a muscle is as strong and powerful as the big buttock? Simply train it with heavy loads. Better to leave hundreds of sets and reps free and concentrate on fundamental exercises like squats, lunges and dead-legs.

Squat: to stimulate the buttocks mainly through this exercise there are two possibilities: the first is represented by the squat to the multipower; unlike the traditional squat this type of exercise allows you to perform the squat movement with the feet further on, allowing a greater involvement of the gluteus and ischiocrural as well as a correct alignment of the lumbar area. The second possibility, which I personally advise against, is to use the exercise in sumo position, that is with a very broad base of support and with the abducted feet of 45 °; this exercise makes the inner part of the buttocks work a lot but is dangerous for the knees and for the extra-rotatory muscles of the hip. Avoid this exercise if you approach free weights for the first time.

Lunges: see: Lunges. Avoid this exercise if you approach free weights for the first time.

Outstretching with stretched legs: in efforts to straighten a very tilted pelvis forward the large gluteus and the hamstrings. In this position the posterior thigh muscles intervene more when the knees are taut while the buttocks intervene more with slightly bent knees.

Avoid this exercise if you approach free weights for the first time.

EXAMPLE OF TRAINING PROGRAM FOR ATHLETE / ADVANCED: Avoid this training program if you approach free weights for the first time, in any case, before taking the advice in the following table, talk to your trainer.