Starting Supine

This 3 part sequence begins close to the mat supine and on your side in bridge with lifts and lowers and then the famous side lying pain in the butt sequence (that we all have a love/hate relationship with). The second part moves us to hands and knees for some repeat moves from Glutes 1. Then the third part of the series has up standing for narrow squats into sumo squats.

This is one of my go to workouts, as it evenly targets the three gluteal muscles. This sequence targets the gluteus medius, gluteus maximus, and gluteus minimus. Gluteus medius is found on the upper part of the buttocks. This muscle helps to rotate the hips out and stabilize movement while walking and standing. The lifts in this class help to tone the separation between your low back and your butt. The gluteus maximus is the largest and thickest of the three gluteal muscles and really makes up the main shape of the butt. This large muscle is also important for keeping the upper body erect and supporting hip movements. Lastly, the gluteus minimus is the smallest of the three gluteal muscles. This muscle works with the medius to help with hip and pelvis motion.

These three muscles work together to help with everyday functional movements that involve rotating, lifting, and stabilizing the lower body. And, of course, the muscles lift the butt and help create the shape of your butt. Creating more strength in the glutes will help with the alignment of everything below them including your knees, ankles and feet as well.