A beautiful, round derriere is the finishing touch to a muscular body. This tip will help you optimally train your backside.

The gluteus medius and gluteus minimus muscle comprise three parts. The gluteus medius and gluteus minimus appear to comprise a third of the total gluteal volume, while the gluteus maximus (the large gluteal muscle) makes up the remainder.

Unfortunately, the gluteus medius/minimus aren’t effectively trained during most compound exercises, such as hip thrusts and dumbbell lunges. However, by adding some hip abduction or isolation exercises with external hip rotation, you should see some progress in your glute strength.

You have several exercises to choose from, including the side lying hip abduction, band side walk, band side lying clam, and standing cable external rotation.

This extra makes your butt even more impressive!