Butt MuscleThe gluteus maximus is make up of upper fibers and lower fibers.
The function of the gluteus maximus is hip extension, hip external rotation, hip transfsverse abduction and hip adduction.
The origin of the gluteus maximus is onto the Ilium, sacrum and the fascia of the lumbar area.
The insertion is onto the femur and tibia.
|Picture||Name of Exercise|
|Butt or Gluteus Maximus Kickbacks This butt kickback can be performed as shown by kneeling down with one leg behind your body slightly raised and bent in a 90 degree position. Now raise the leg as high as you can ...|
|Snatch Begin the "Snatch" exercise by standing comfortably with bent knees, arms outside your knees, flat feet, back straight, head up, and the toes pointed slightly outward. Start...|
|Clean and Jerk Clean: Start in a bent over position with your knees slightly bent and feet shoulder width apart. Grip the bar just wider than shoulder width. Pull the bar off the ground keeping...|
|Hack Squat With your body firmly under the pads and your feet slightly out raise the machine with your calves and then unhook the safeties. Now lower your body until your knees reach a 90 de...|
|Straight Leg Deadlifts |
While standing, hold a barbell with extended arms in front of your thighs. Keeping your legs rigid, bend forward at the waist, with head up, until your upper body is parallel w...
|One Legged Smith Split Squat Stand underneath a smith machine with the bar lying against your trapezius muscles. With one leg behind your body on a bench or ball lower your body slowly using the front leg. N...|
|Exercise Ball Leg Lifts This exercise should only be performed by advanced exercisers and should begin by having your hands firmly on the floor with your lower body as shown. Now begin to raise one leg ...|
|Squats (Elastic Band) Start with the band underneath your feet and the other ends over your shoulders with both hands gripping either end. Now slowly complete a squat by not letting your knees go over ...|
|Jump Squat To perform the dumbbell Jump Squat grab light dumbbells and put them at your side. Next, proceed into a squat position with your thighs level with the ground. Explode up pushing ...|
|Cable Bent-Leg Deadlift To begin the Cable Bent-Leg Deadlift stand with your feet shoulder width apart and while keeping your back straight bend at your knees to pick up the cable (with an alternate hand ...|
|Calisthenics Elbow Instep Lunge The calisthenic elbow instep lunge is performed like an ordinary lunge with the exception of extending your body forward and putting your similar leg and elbow together as shown. ...|
|Wide Stance Squats (Duck Squats) |
Take a wide stance with toes pointing out while holding a dumbbell with both hands. While keping your back straight and head up, bend at the knees until your thighs are parall...
|Front Squats |
Rest a barbell over the front part of your shoulders by crossing your arms and holding the bar in place. Squat down, keeping your back straight and head up, until your thighs ...
|Split Lunge on the Ball Start by standing tall and then putting one leg back on a ball. You may need support so have your spotter close by. Now while never letting your knee over your front toe lower yo...|
|Elastic Band Lunges Start with the band underneath your feet with one leg out in front and one leg behind you. Now without letting your knee go over your toe let your body come down and without letti...|
|Push Press This exercise is meant for overall power and strength. This exercise should only be performed if you are an advanced trainer or supervised by a spotter. Start by standing up with...|
|Safety Squats A safety squat is identical to a regular 90 degree bent leg toes straight ahead squat except a special bar is used. The bar allows easy entry into a deep squat which keeps your ba...|
|Dumbbell Power Cleans Start by standing as shown with the weights at knee height. Space your feet shoulder width apart with your head up. Lift the dumbells powerfully using mostly your legs and truck ...|
|DeadLift To begin the Deadlift stand with your feet shoulder width apart and while keeping your back straight bend at your knees to pick up the barbell (with an alternate hand grip). |
|Ball Squats Start by having the ball in the small of your back against the wall. Now while your in the standing position slowly lower your body keeping your knees behind your toes. Lower unt...|
|Squats With the barbell on the rack (at shoulder height), approach it with the back of your shoulders having the weight. While keeping your back and head straight, lift the weight off th...|
|Lunges Start by standing vertical and grasping weights in either hands. Then proceed to extend one leg forward (as shown), and then with your back straight and head up lower your body by...|
|Leg Press Position yourself on the leg press machine comfortably. Put your feet up and hands on the grips at the side. While keeping your back pressed against the support and head straight...|
|Picture||Name of Cardiovascular Exercise|
|Hockey:Hockey is a great sport that can be played by just about anyone at any age. Performance recommendat...|
|Skiing:Skiing is an incredible cardiovascular workout that is usually around 5-10 minutes of instense squat...|
|Squash:Squash is a great anaerobic exercise that can be played by all ages. Here are some great squash lin...|
|Yoga:Yoga isn't usually considered a cardio exercise but it does make you sweat and improves your flexibi...|
|Stepper:This exercise was made popular by the popular myth of spot reducing (you cannot lose the fat ...|
|Shuttle Run:To begin this exercise stand in the middle of two lines. In this example we will use the 0, 20 and ...|
|Treadmill:This is the most popular cardiovascular exercise. Due to the impact on the knees and other joints, ...|
|Running or Jogging:Jogging is probably one of the most popular exercises in the world and with good reason. It is as i...|
|Biking or Cycling:Biking or cycling is a tremendous cardiovascular workout and requires very little equipment which mo...|
|Walking:While intense walking is a good aerobic exercise it is probably more used as a weight loss tool than...|
|Housework or Cleaning:While most people wouldn't call this a cardiovascular exercise, it certainly is one. Cleaning the h...|
|Dancing:Dancing is an excellent cardio workout that can be done by anyone at any level....|
|Recumbent Bike:This exercise is very popular for people who do not want to jog and run. Make sure to adjust the se...|
|Elliptical or Cross Trainer:This is the newest in cardiovascular equipment, and because of its low impact on the knees it will b...|
|Cross-Country Skiing:Similar to the elliptical machine but this exercise is a sport. It is mostly performed at a slower ...|
|Baseball:Baseball needs no introduction, this sport is known around the world as a moderate intensity (short ...|
|Sprinting:Sprinting involves 100% intensity followed by a period of rest. This could be deemed a high intensit...|
|Soccer:Soccer is the worlds sport as it is offically the most popular sport in the world. Usually this spo...|
|Image||Name of Plyometric|
|One Foot Box Jumps: Start on one side of the box/bench/whatever with one leg off the ground, then squat down and jump ov...|
|Side Box Jumps: Start on one side of the box/bench/whatever in a squat position. Jump up pushing off horizontally w...|
|Jump Rope: Start with a skipping rope and jump while the rope is going underneath your feet. Visit||Double Knee Jumps: Start by standing in a squat position. Jump up with two feet while tucking your knees into your che...|
|Double Stair Jumps: Start by standing infront of a set of stairs in a squat position. Jump with two feet bringing your k...|
Stretches and Flexibility
|Image||Name of Flexibility Exercise|
|Hurdlers Stretch: This is a hamstring stretch.|
- Sit with one leg extended.
- The other curled into the bo...
|Standing Hamstring Stretch: Start by having your legs straight and lower your body while keeping your legs straight as you can. ...|
|Butt and Hamstring Stretch: Start lying down on the ground and lift one leg up while holding your knee into your body until you ...|
|Butt and Back Stretch: Start sitting down while putting one leg over the other as shown. Now place the opposite arm (of th...|
|Groin Stretch 2: Start by spreading your legs with your feet facing forward. Lean to one side while having your hand...|
|below bellybutton ponch HELP||hey, i'm 15, 5'4",and 124 pounds.I do cardio 3-5 days a week, have a good muscle workout program (jump rope, pilates etc.). Everything feels in good shape except the ponch right under my belly button.Is there ANY WAY that i can take off that fat unde...|
|Reducing belly fat||I'm 53 years old female and have a stocky build all my life - with a weight gain beginning in my 40s of total 30 lbs. until 2 years ago when I cut sweets, breads and most carbs from my diet. Lost 30 lbs. and also incorporated mild hand weight and ex...|
|Just Getting Started||Hi there, new to the site... I have a great plan and ideas for my own personal workout. I'm set up for success. The only thing now is to get off my butt and do it!! I was wondering what some of you do/did to get the ball rolling. Those days wher...|
|Diet to Gain Muscle Mass||I am a 5'1" female hovering between 113-115 lbs. I'm training to be a Muay Thai fighter and there aren't many girls who are around my size, so I need to get to 120 lbs. I've been lifting and training 6 days a week since February and haven't gained ...|
|Butt and thigh exercise||I'm 5'5 and weigh 120lb with fat concentrated on the buns and thighs.The rest of me gets reduced really fast.I started jogging but found out that my knees start to hurt fast plus one of my feet (the left one)hurts too.This is discouraging me alot.Any...|
|building a bigger butt/thighs||i'm really skinny and want to build a bit of muscle in my butt and thighs to look curvier. what are some exercises that won't just tone but will add a tiny bit of bulk? nothing beastly because i'm a girl, just a little curvier. thank you...|
|Massive Weight Loss Wanted||I'm a newbie, been fat for 20+ years. I have asked this question of others with no responce. 1) I am a chef; been loving and cooking food for 20+ years. I love the richness of french cooking (butter, creams, rich sauces) but also love the li...|
|New to working out and already frusterated!!||Hello people! My name is Sara. I am 28 years old, am 5ft 4in, and my weight is over 300 lbs. I've finally gotten to the point where I want to do something about my weight (yeah I know, FINALLY). I joined a gym, got on a meal plan, and workout wit...|