BEST Glute Workout for Beginner Easy routine

BEST Glute Workout for Beginner (No gym – Easy routine – At Home)

The gluteal muscles are a group of three muscles which make up the buttocks: the gluteus maximus, gluteus medius and gluteus minimus. The three muscles originate from the ilium and sacrum and insert on the femur.

Your glutes exist for better reasons than just looking good in a pair of jeans. The major muscle group (made up of your gluteus maximus, medius, and minimus) is a key player in explosive movements like jumping and sprinting. A strong butt can also help relieve low back pain and make everyday movements—like standing and climbing stairs—that much easier.


The gluteal region is an anatomical area located posteriorly to the pelvic girdle, at the proximal end of the femur. The muscles in this region move the lower limb at the hip joint.

The muscles of the gluteal region can be broadly divided into two groups:

  • Superficial abductors and extenders – group of large muscles that abduct and extend the femur. Includes the gluteus maximus, gluteus medius, gluteus minimus and tensor fascia lata.
  • Deep lateral rotators – group of smaller muscles that mainly act to laterally rotate the femur. Includes the quadratus femoris, piriformis, gemellus superior, gemellus inferior and obturator internus.

The arterial supply to these muscles is mostly via the superior and inferior gluteal arteries – branches of the internal iliac artery. Venous drainage follows the arterial supply.

In this article, we shall examine the two groups of gluteal muscles – their attachments, innervations and actions. We shall also look at the clinical consequence of gluteal muscle disorders.

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