Your Cart is Empty

March 17, 2018 3 min read 2 Comments

If you've been squatting and lunging your ass off but have stopped seeing improvement in the way your rear appears, you're not alone. These exercises are great, but they’ll only get you so far. As far as muscle groups go, the glutes are notoriously difficult to train.

The reasons are simple: most people (especially women) tend to store weight around the hips, thighs and butt.

Another reason: your rear-end is made up of many, many muscles, and while these exercises hit the big ones, they don’t always target the others  — and to get aesthetically and functionally optimal hindquarters, you have to target them all.

Understanding the Anatomy

The gluteal muscle group is comprised of three main muscles:

The gluteus maximus: The biggest muscle in your body. Used to move your hip and thigh.

The gluteus medius: Partially covered by the gluteus maximus. Used to rotate your thigh laterally.

The gluteus minimus: The smallest glute muscle of the big three. Used to facilitate medial rotation (i.e. inward rotation) of the thigh, as well as hip abduction (i.e. outward movement) and stabilization.  


In addition to these larger glute muscles, there are some smaller muscles that affect the appearance of your behind and functionality of your body. These muscles are located deeper in the buttocks and the primary purpose of most of them is to rotate your femur (thigh) and/or hip.

The muscles include:

The tensor fascia lata: Encircles the thigh and works with the gluteus medius and minimus to medially rotate and abduct the femur.

The piriformis: Located behind the gluteus maximus. Used to laterally rotate the hip, leg and foot.

The superior gemellus: Used to laterally rotate the thigh. Also aids in abduction of the thigh when flexed.

The inferior gemellus: Used to rotate hip laterally. Also, helps stabilize the hip.

The quadratus femoris: Used to rotate and adduct (i.e. move inward) the thigh. Also used to provide stabilization of the femoral head.

The obturator internus: Used to laterally rotate the thigh sideways. Also aids in hip joint stabilization.

The obturator externus: Used to rotate the thigh externally when the hip is flexed at 90 degrees in a neutral position. Also adducts the hip when hip is flexed.

The Whole Package

Like we said, you’ve got to train all these muscles to get your best booty.  It’s about more than appearance too: training your glutes using a variety of exercises and a variety of approaches will also help your whole body move better.

Standard glute exercises target mainly the three big movers, and while some of the smaller muscles are worked, they are secondary or tertiary movers. Still, it is your glute grouping as a whole that helps to properly stabilize your spine, hips and knees  — and a lot of this stabilizing power comes from the deeper, smaller muscles. When these muscles are weak, your body is weak and more susceptible to injury.

It’s time to show the little guys some TLC  — and it begins with revolutionizing your approach to glute training. Yes, keep the classics like squats and lunges and don’t forsake your weights, but you’re also going to want to broaden your horizons in terms of movements and equipment. Include isolated and unilateral exercises in your training, as well as targeted workout equipment like Booty Bands.



The isolated movements will target the smaller, stabilizing muscles, and the unilateral movements will work on one side of your body at a time, thereby allowing you to remedy any massive muscle imbalances. Combine this refined approach to training with the beauty of Booty Bands, which will hone in on all those little muscles, and you’ll strengthen your stabilizing muscles while creating  a more functional body: a sexier, stronger and healthier body. It’s the total package, and it’s what we all want.

Booty Band Bundle

The Key to a Well Rounded Butt Workout

The BodyRock Booty Band comes in 4 resistance levels, and target inner & outer thighs, glutes, shoulders, and core. Portable and efficient, they're great for travel workouts on-the-go!

Get all 4 for just $39.90 - 39% Savings!

Buy the Bundle Now

2 Responses

Fitness health forever
Fitness health forever

November 11, 2020

This content is well-detailed and easy to understand. Thank you for creating a good content!
cabbage for knee pain


March 17, 2018

This was a very good read. I’m a flat bottom gal and will try these moves with my bands. Thank you!! 🙋

Leave a comment

Also in Insider News

Your Total Body Strength Depends on Training This Neglected Arm Muscle Group
Your Total Body Strength Depends on Training This Neglected Arm Muscle Group

February 25, 2021 2 min read

Improve your total body strength AND your heart health by training this often forgotten muscle group in your arm. What is it? Read our blog to find out!
Read More
3 Things You Gotta Know to Get Bigger Biceps
3 Things You Gotta Know to Get Bigger Biceps

February 23, 2021 4 min read

Want to learn how to build bigger biceps? There are three things you’ve got to know, and not knowing them can stand in the way of your gains. Read up!
Read More
5 Free Workouts in BodyRock+
5 Free Workouts in BodyRock+

February 20, 2021 2 min read

We have High Intensity Interval Training, Yoga Classes, Beginner Workouts, and even Dancefit Classes! Here is a sampling of 5 amazing workouts for FREE!
Read More
Shipping & Delivery

Due to COVID-19, shipping systems the world over are experiencing abnormal delays. There is an enormous demand on postal and delivery services as online shopping has skyrocketed, due to store closures and stay-at-home mandates. This is an unprecedented situation, and we are working around the clock to fulfill your orders as quickly as possible. To be clear, we are filling orders in 4-6 days, and we are shipping immediately after that. Once shipped, our shipping partner, UPS, will get your order out to you as quickly as possible. Thanks for your support and understanding.

Are you in Canada? Specifically, are you outside of a metropolitan centre? We need to alert you to a disruption in shipping due to COVID-19. Our preferred shipping provider, UPS, has informed us that they cannot guarantee express shipping for many locations. We have also seen that packages delivered to Toronto, Ottawa, Vancouver, etc, are not waylaid, but packages delivered to areas just outside of these cities are being held in transit for days or even weeks. UPS has discontinued their guarantee of 1-4 day delivery, which you can read more about here. Therefore, we can guarantee early fulfillment but not early delivery of our goods from our warehouse to your door at this time.

We want you to start your fitness journey with us as quickly as possible, that’s why we send every package to the USA & Canada via expedited or standard shipping (whichever is faster) with our partners at UPS. Once your order has been processed successfully we try to have your shipment prepared within 4-6 business days, and it typically takes 2-4 days to get to you once it leaves our warehouse.

We currently DO NOT SHIP to locations outside of the US and Canada. We DO NOT ship to a P.O. Box number.

We ship all of our physical products with UPS, from our warehouse location in Kingston, Ontario, Canada. Sometimes delivery can be delayed by circumstances out of our control, like postal & custom delays, back-ordered products or incorrectly entered shipping addresses. If there is a delay at Customs, a representative of UPS may contact you to provide your identification in order to receive your package. Please do this ASAP: Customers will be responsible for any additional shipping fees for failure to provide the required information to release a shipment.

Make sure when checking out and paying for your order that all of your information entered is correct! If you notice a mistake in your address, please try to contact us before your order is processed for shipping to avoid any missed shipments or delays. As soon as we process your order for shipping, you will receive a shipping confirmation email that contains your UPS tracking number. You can head on over to the UPS Website to see where your products are. Note: tracking information may take 1-2 business days to be updated in the UPS system

If you are not home when your package is delivered, BodyRock is NOT responsible if it is stolen. Please contact us if this happens to you and we will provide you with all the information needed to take the next steps.
Returns & Exchanges

BodyRock Equipment

We offer a 30-day return policy, as long as: it is not more than 30 days past the date of delivery; and your item is in its original condition and packaging with the original order number. Refunds will be issued when the equipment is received back to the BodyRock warehouse, minus the original cost of shipping, and the customer is responsible for the costs of return shipping. To request a refund on physical product purchases, please contact us.

Digital Products

We cannot issue refunds on digital goods such as e-books or videos, as these are non-tangible goods that are irrevocable once the order is placed.


All of the BodyRock clothing is made to order and so is final sale. If you have any questions about sizing prior to placing your order, please contact us.