mobility login FMS Single Leg Squat

When building the ultimate booty you MUST use a myriad of exercises that hit the muscles from all angles.

There's three main glute muscles to consider here:
1. Glute max - that's the big one that we can see
2. Glute med - that's the little one on the inside that give the glutes width
3. Glute min - that's the inner glute muscle that mostly helps to stabilise the hips but also contributes to the appearance of the booty, especially from the rear view as you'll have more perkiness around the hip area.

There are more deep hip stabilisation muscles like the piriformis that are heavily active during single leg exercises as well but they don't so tend to hypertrophy as much, meaning they don't grow and change the size of your glutes unless you really work hard.

In summary:
The glutes can be trained almost every day so long as you take the approach of using different variables like loading time under tension (reps), intensity (weight) and exercise selection.

Use both bilateral movements where both legs are working, think air squats, and unilateral movements where there is one leg supporting the weight, as in the single leg squat.

mobility login FMS Single Leg Squat
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