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Glutes! Exercises, anatomy and tips for building your gluteus maximus! Strong glutes!

[Anatomy Chart and Workouts]

Major Muscles That Act On The Hip Joint
MUSCLE	ORIGIN	INSERTION	PRIMARY FUNCTION(S)
Iliacus	Inner surface of the ilium and base of sacrum	Lesser trochanter of femur	Flexion and lateral rotation
Psoas major and minor	Transverse processes of all five lumbar vertebrae	Lesser trochanter of femur	Flexion and lateral rotation
Gluteus Maximus	Posterior one-forth of iliac crest and sacrum	Gluteal line of femur and iliotibial band	Extension and lateral rotation
Gluteus medius and minimus	Lateral surface of ilium (Lies underneath the Gluteus Maximus)	Greater trochanter of femur	Abduction

Glute Workouts

Building a pair of round strong gluteus requires an attack that concentrates on all aspect of the hip complex. First the gluteus is made up of 3 main movers, Gluteus Maximum, Gluteus Medius and Gluteus Minimus. Your gluteus is a major player in how strong you are now and how strong you will become. If that wasn't enough, a weak gluteus can lead to many lower body issues later in life with all the nerves of the legs that pass through the hips and into your legs. Strong gluteus training will help erase many of these issues. The gluteus are very large muscle complex so they can handle some good size poundage, so don't go easy and work that ASS it can take it - no pun intended!

Exercise/Beginner Glute Routine #1	# of Sets	# of Reps
Sumo(Wide Stance) Squats	2-3 sets	8-12 reps
Single Leg Cable Kick Backs	2-3 sets	10-12 reps

Exercise/Intermediate Glute Routine #1	# of Sets	# of Reps
Sumo(Wide Stance) Squats	3 sets	8-12 reps
Lying Barbell Hip Raises	3 sets	10-12 reps
Single Leg Cable Kick Backs	2-3 sets	10-15 reps

Exercise/Advanced Glute Routine #1	# of Sets	# of Reps
Sumo(Wide Stance) Deadlifts	4 sets	8-12 reps
Lying Barbell Hip Raises	3 sets	8-12 reps
Single Leg Cable Kick Backs	2-3 sets	10-15 reps
DB Walking Lunges	1-2 sets	15-25 Steps per leg.