Just like the Gluteus Maximus, Medius plays a role in lateral rotation of the hip, but is more better known for its activation in abduction movements (taking your thigh away from your body), as well as its stabilizing properties in single leg movements. Movements that can be associated with Gluteus Maximus include sprinting, jumping, squatting, deadlifting, hip-thrusts. Gluteus Maximus being the most largest and closest to the skin, Gluteus Medius being the next largest, and Gluteus Minimus being the most tiny and deep muscle.Д«eing the largest gluteal muscle, the Gluteus Maximus functions as the most powerful hip extensor, and supporting muscle (eccentrically) in hip flexion, and also plays a role in lateral rotation of the hip (bringing your feet away from your body). When breaking down the glutes we come to see that there are three muscles. Taking a look at the break down of the gluteal muscles will help us get a better understanding of them. We shouldnвЂ™t neglect our weaknesses or any other muscle group, even if our focus is on the butt! It takes time and commitment and there is no short cut to an all natural, round butt!ДЄ bubble butt needs thick thighs and a tight frame to match! There could be a muscle group that is weaker for you вЂ“ say core or hamstrings, that is prohibiting you from activating and building the booty properly.

Every work out should be challenging and your booty should be on FIRE! If it isnвЂ™t, you wonвЂ™t get the gains that you are looking for. Building strong legs and big booty is NOT easy work. You may be going through the motions and following exercises but not putting your best foot forward. If you arenвЂ™t getting enough calories, and the right types of calories, unfortunately, you may end up with a pancake booty! There are more details on nutrition for growth below. Certain lower body movements may be developing your legs, but not doing enough for the bubble butt! For example, if you are ONLY doing squats and hoping for booty gains, you will most likely be developing your quads more than you booty, especially if you havenвЂ™t mastered the art of engaging the glutes properly.Дiet is key for any muscle growth. The exercises may not specifically target all parts of the glutes, or your rep range or weights may need be changed if youвЂ™ve reached a plateau. It could be that your exercise program in just not ideal for building the booty.

If you incorporate these movements into your program, then when you are doing other weighted exercises like lunges, you will be able to work towards that bubble butt effectively!В ItвЂ™s all about the SQUEEZE!ДЇour factors need to be equally weighted in order for you to see results. Exercises with resistance bands, where you are focusing specifically on glute muscle activation can help with this problem. You may have tried certain exercises like a squat for example, but didnвЂ™t actually feel your glutes engage and you arenвЂ™t sure what this means.

Mind to muscle connection means you literally have to focus on which muscles you are supposed to be activating in order to engage them properly. Glute activation to grow a bubble butt is crucial.

Bubble bum butt