I have a confession…
Those closest to me know my pet peeves. One of my hugest pet peeves is the myth that “to get a booty, you need to squat”. This, amongst other fitness myths, makes me fuming mad.
Why? It screams ignorance. And if it’s not ignorance, it’s misinformation. Unfortunately, the insta-famous with no real qualifications, are the loudest voices of this misinformation. But – it’s not just the insta-famous who are shouting this from the rooftops. This misinformation can also be found in many professional groups and networks. Sigh… I know this little old blog is probably not going to change the world, but if I can educate a few people, I will be very happy.
This blog is the first of a three part series, and in part one we will address why only squatting will not get you that coveted booty. We will learn about the hip muscles so you can see why one exercise alone is not going to make magic happen. Why? Because you have a good brain, and knowledge is power.
So: why is squatting not going to help you get a booty? A number of reasons. Don’t get me wrong – squatting will help, but the anatomy of your hip musculature is much more complex than to have only one movement pattern create a desired look.
The Anatomy of your Hips…
This is the largest, most superficial muscle of your butt (on the left). This is the muscle that gives you a great shape! It is responsible for movements such as hip extension (standing up straight, torso and legs in a straight line). It is also responsible for rotating your toes (and leg) outward while your torso is facing forward. Think about how dancers stand up straight with their toes pointing out… that’s their glutes working!
Glute medius lies underneath the glute max, between the upper crest of your pelvis and your hip joint (the middle image). It handles keeping your hip stable and aligned when standing on one foot (walking, lunging, balancing, etc). Raising the leg away from the middle of your body out to the side, and also rotating your leg inwards and outwards, is also one of its jobs.
Glute minimus is the smallest and also the deepest of all the glute muscles within your hips (seen on the right). It works with glute medius to move your leg away from the middle of your body, as well as rotating your leg inwards.
When you look at the anatomy of the hips, and the ways the muscles move your legs, you can see why squatting alone won’t achieve optimal hip function, let alone the ideal shape. Yes, squats will help, but it’s not the only exercise to reach your goal with.
What’s up next in part two? Click here to find out why 30-day challenges might not be the best idea to get you the booty of your dreams!
(Image courtesy of https://breakingmuscle.com/view-image?src=images/bydate/201501/glutealanatomy.jpg)