Storm leisure ltd Gluteus

The gluteal group of muscles consists of 3 muscles: Gluteus Maximus, Gluteus Medius and Gluteus Minimus. "Gluteus" is Greek for rump. "Maximus" is the largest of the muscles and "Minimus" the smallest. The role of the Gluteus maximus is different from the medius and minimus muscles because of their attachment points.

The Gluteus Maximus is the largest and most posterior of the group.And is the superior gluteal line of the ilium. It attaches to the gluteal tuberosity of the femur and the iliotibial tract. The Gluteus maximus extends the femur at the hip and laterally rotates the extended hip. The gluteus maximus is used mostly for power as in going upstairs, rising from a sitting position, climbing or running.

The Gluteus Medius is located on the side of the hip and is also superficial except for the posterior portion which is deep to the maximus muscle. it is between superior and middle gluteal lines and attaches at the greater trochanter of the femur. Gluteus medius is responsible for abduction and medial rotation of the femur at the hip, it also assists the maximus in extension. The gluteus medius muscle contracts and helps to stabilize the pelvis when standing on one foot, thus preventing the pelvis from tilting to the unsupported side. Alternate contraction of these muscles occur when walking.

The Gluteus Minimus muscle is deep to the gluteus medius and is inaccessible to palpation except for the fibers which attach to the greater trochanter. The gluteus minimus originates on the posterior ilium, between the middle and inferior gluteal lines and attaches to the surface of the greater trochanter of the femur. It works together with the anterior portion of gluteus medius during abduction and medial rotation of the femur at the hip.

When paralysis of the gluteus medius occurs, it results in the "gluteus medius limp": the pelvis tilts towards the uninvolved side in walking. Excess tension or weakness in the Gluteus medius and minimus can lead to problems with the pelvis or knees due to compensation of other muscles. Some signs of weakness can be uneven hip and shoulders or difficulty keeping pelvis level when standing on one leg.

Most girls look into your eyes first, but after that they like a firm butt, so folllow this workout to get yours into shape.

According to many women, a man’s eyes are his most important feature - at least, that’s what they say. Gewis, a German opinion research institute, recently did a survey and established that 82 percent of all women gaze deeply into a man’s eyes when first meeting him.

Unfortunately for us, you can’t train eyes. And, for once, we don’t believe the opinion poll. Or, more bluntly, we don’t believe in the honesty of the women polled. First-hand experience proves that even women take a much more direct route when assessing men: they check out his body... or, more specifically, his butt. And, the tighter the better (at least 31 percent admit to this).

The bonus of this is that, unlikethe eyes, the bottom can be exercised relatively easily. Just follow our firm butt workout and you’ll not only enhance your sex appeal but also improve your health.

For almost any movement, be it running, walking or climbing stairs, these muscles do the work and are therefore already well developed. Without them, we would fall fowards and wouldn’t be able to get up again because our centre of gravity would have moved away from our hips. However, to further develop these muscles and make your butt look better, you need to train. Our workout can be done at home - all you need is a set of dumbbells, a barbell and, of course, some discipline. Stick to the programme and you’ll be on your way to achieving a better body.

The main muscle, called the Gluteus Maximus, is the strongest muscle in Your body. It controls stretching of the hips and the thighs. The upper part of this muscle assists in stretching the leg sideways, while the lower part pulls the leg back towards the body.

The second strongest muscle, called the Gluteus Medius, is situated at the extremities of the hip. It partly controls sideways lifting of the leg. But, if the leg is turned inwards, the Gluteus Minimus will do most of the work. This small muscle is situated directly next to the medius. Schuler says: “Martial arts sportsmen and soccer players usually have well-developed but-tock muscles.”

One-legged knee bend This is an excellent dumbbell exercise for your leg and buttock muscles, without putting any strain on your back. Place your right foot on a raised support. The distance between your feet should be slightly more than a normal step. Keep your upper body straight and hold a dumbbell in each hand. Then, bend your front knee until the thigh of your raised leg is parallel to the floor. Push hard upwards to get back to the starting position. Change sides after one set.

Pelvis lift This is one of the best body exercises, as it works the pelvis, knees and lower back at the same time. Lie on your back with your arms stretched out next to your body, your hands pressed down firmly on the floor. Put your right foot on a bench or chair. Lift your left leg and place it comfortably across your right knee. Tense your lower back and stomach muscles. Then lift your pelvis slowly off the floor until your upper body and thigh form a straight line. Keep this position for about three seconds and then lower your body in a slow, controlled movement. Restart the exercise shortly before your pelvis touches the floor.

Barbell lunge Using a moderate-weight barbell, stand in a lunge position with your legs straddling the barbell, your front foot flat on the ground and your back foot on the toes. The barbell should be positioned so that its weight is evenly distributed between both legs. Grab the barbell with your palms facing backwards. Keep your upper body straight. Rapidly bend and then straighten both legs slightly in a bouncing movement, with your front legs taking a little more weight. The quicker you execute this movement, the better. Professionals only take about half a second for the entire exercise. After 20 seconds, change legs and start again.

Of course. But tangible results will depend largely on your body’s condition. Power exercises will achieve little if you’re carrying too many kilograms around your hips. You would have to lose some of the excess baggage ? rst. A combination of our workout programme, healthy eating and sticking to three to four exercise sessions of 30 minutes each per week will get you into peak condition.

“The Gluteus Medius is responsible for the dimples in the buttock cheeks,” says Schuler. If you want to develop dimples, you’ll have to do lots of sideways leglifts. Here’s what to do: lie on your side on the ? oor and support yourself with your lower arm. Lift one leg slightly (this is the starting position) and then lift it sideways as high as possible. Lower your leg slowly back to the starting position and repeat the movement. This is the most challenging exercise for the Gluteus Medius.

Backwards leg lift:
This is one of the best exercises for the main gluteal muscle. Lie on your stomach with your upper body (head to hips) on a flat bench. Support part of your body on your bent right knee and keep that hip slightly raised. Hold on to the bench with both hands to stabilise your upper torso (see photograph). Your outstretched leg acts as a counter balance. Lift your leg to maximum height - try to overstretch a bit if you can. To add intensity to the exercise, increase the muscle tension at the highest position and hold briefly. Change legs after one set.

Dead lift:
Crouch with your feet shoulder-width apart and roll the barbell towards your legs until it touches your shins. Your shoulders should be directly above the barbell; your upper body straight. Pull in your stomach muscles and squeeze your buttocks. Straighten your legs, keeping your body bent forwards, until the barbell is above your knees.
Keep the barbell in contact with your legs throughout. Straighten your upper torso using your gluteal muscles to push your hips forward. Lower the barbell.

The more your upper body is held rigid, the more intense the development of your buttock muscles. It’s the only way to lift heavy weights. It’s also very important to adjust the apparatus properly, thus increasing the ef? ciency. The centre of the hip joint should be in line with the swivel joint of the machine. Tip: add an extra muscle contraction at the end of each exercise and you will increase the intensity enormously.

Lying Butt Bridge
Glute Kickbacks
Leg Lifts
One Legged Cable Kickbacks
Walking Dumbbell Lunges
Single Dumbbell Squats
Smith Machine Good Mornings
Reverse Dumbbell Lunges
Leg Presses
Exercise Ball Butt Lifts
Dumbbell Bench Step Ups
Smith Machine Squats
Elastic Band Kickbacks
Exercise Ball Butt Raises
Exercise Ball Leg Lifts