That's the basic muscle compositions and functions of your glutes.
With that in mind, let's move to your ultimate question, "Are great butts born or made?".
The truth is it’s a little bit of both.
According to Australian National University, your structural line is determined by your genetic makeup.
But you can grow your buttocks muscles in size and reshape your glutes by adopting proven butt workouts that consist of gluteal-specific and leg workouts.
If you remember from earlier, glutes are made up of 3 muscles. By targeting each one of them and from different angles, you can lift (gluteus maximum), pop, and round (gluteus minimus and medius) your behind and create the well-shaped butt you always wanted.
As with any body transformation plan, healthy eating is also an important part you can't skip.
Like any other body parts, your butt muscles are covered by a layer of fat, and the result of your butt workouts will not show unless you work on fat burn around your butt.
So, be sure to combine your workout with a healthy, whole food-based diet, and you’ll be on your way to a great butt that is well shaped and lifted.
In this 4-week butt workouts, we go deeper into the "best butt exercises" based on the latest scientific studies (3).
They work, strengthen, and shape your rear end from all angles, with different emphasis so you can lift, round and shape cheeky buns in a way you didn't think possible.
This butt sculpting workout challenge is designed to reinvent and transform your butt, from flat to full.
So here are the ultimate 6 butt exercises in this routine:
- Clamshell—Mini-band
- Glute bridge with a mini band
- Squat—Mini-band
- Lunge
- Step-up
- Leg-Curl—Mini-band
These are six of the best and most effective butt exercises known to target the glutes and all surrounding muscles, including the hamstrings, quads, inner thighs and outer thighs. They'll challenge your glutes to increase in size and strength within 4 weeks.