Swiggity Swooty, check that Booty


in order to chose the best movements (meaning, the best exercises to do, to make your butt grow) we need to first, understand the muscle that is “the butt”

Here on out, we will be referining the the group of muscles that make up your “butt” , “booty” , “ass” or “hiney” as the “Glutes”.

The Glutes are more than just one muscle, but you don’t need to know that, to train them, you just need to know what the glutes do, or rather, what you need to do, to make them work hard.

Just like bending your arms flexes your biceps, the glutes have a body part that they control the movement of.

So whilst holding a dumbell in your hand and bending your arm makes the biceps work hard, we need to know where we can focus the effort, to make the glutes work harder!


The muscles in gluteal region move the lower limbs of the body about the hip joint, providing us rotation of the leg, extending and pu8shing down and backward of the leg, aswell as straightening of the leg and whole body.

The muscles of the gluteal region can be broadly divided into groups of which have two functions.;

Firstly, abduction and extension of the leg.
This movement, straightening, rotating and pushing through the leg tends to rely on the use of the largest part of the glutes, what many of you will see as your “butt” itself, but we refer to as the gluteus maximus, medius, minimums and tensor fascia lata muscles.

Secondly, the function facilitated by the smaller muscles that mostly work to move and rotate the leg laterally – or – in line with the body, inward and outward, whilst these aren’t immediately obvious as muscles that will build a strong, round butt – they truly are essential for strength, stability and “booty pop” when they grow.

Your training must include movements that work these functions in many ways, to truly strengthen, grow and build that “butt”.

That noted we can broadly assume activities that require us to stabilise our whole upper body, when free standing or require us to move our weight from one foot to the other (striding, leaping, jumping, walking up steps) will require some degree of gluteal involvement and these movements should make up the bulk of our training plan, if gorwing glutes is the goal.

Muscles in the main body of the glutes, such as the gluteus maximus are clearly responsible for a large portion of the development, however – don’t get called into action just because we’re moving.

These muscles respond to certain demands, the main extensor of the thigh (The muscle responsible for creating that downward and backward pushing force when running, along with muscles around the front of the thigh, ankles and rear of the leg) really comes into it’s own when called upon to do relatively HARD work, such as sprinting, or pushing the body into an upright position against weight (i.e squatting)

Whereas other muscles might only be responsible for small movements, or initiations of movements, meaning we can’t load them up with heavy weights to target them, but must work them smartly, targeted with specific, higher repetition ranges and isolated movements.

These reasons alone mean that the greatest of butts, belong to the most intelligent and multi disciplined of athletes, who can run, jump, sprint, hop, climb, squat and MOVE like an athlete.

Ask your average gym rat, what the best exercise to build that booty is and they will generally say “The squat” – a few might say the lunge, fewer still, the glute bridge or hip thrust.

some might hypothesise that the movement you can move the most weight on (squat) is best – some might consider it the movement that uses the muscles dynamically, utilising all aspects of the glute (lunges) and some might consider it to be the movement that takes the muscles through the greatest range and stretch (the bridge/thrust)

The fact of the matter is, they all do great jobs in different ways and we really do need them all.

So, intensity, range, volume – all of these are key and thus suited to different movements.

If you want to work crazy high volume, for that pump, muscle damage and full range of motion work, you probably don’t want to try it with heavy squats, but in contrast if you want maximum recruitment of the largest portion of the glutes, you might load up heavy on a squat, but you’d neglect the smaller muscles and the full development.

It’s a delicate balance