What’s Behind This ‘Glutemaxxing’ Or “Bootymaxxing” Trend

54 Percent Of GenZers Would Give Up Iced Coffee For Perfect Glutes

The survey conducted by Planet Fitness and Wired Research included 1,006 Americans aged 18 and older, conducted between May 11 and May 14 via email. Beyond the preference for butts over faces, the survey found that 54 percent of Gen Zers would forgo iced coffee for ideal glutes, 70 percent feel more confident if they believe their butt looks good, and 64 percent become more conscious of their butt during summer. It’s fair to say many Gen Zers have butts on their minds, without a doubt.

Glutemaxxing Is About These Three Gluteal Muscles

The “maxxing” trend on TikTok, Instagram, and other social media platforms is akin to other “maxxing” trends covered in Forbes. “Maxxing” means maximizing, and in this context, people aim to maximize their glutes—the muscles located at the back, quite literally. Each half of your butt consists of three primary gluteal muscles:

• Gluteus Maximus: This muscle’s name might remind you of an ancient Roman emperor, fitting since it is the largest of the three. The gluteus maximus shapes most of your buttock and powers movements where you extend your hips and push a leg backward. Strengthening it can enhance your butt’s “shelf” appearance and overall size.
• Gluteus Medius: Located around the outer hip, this muscle aids in hip abduction—moving your leg away from your body’s center—and stabilizes your hip, especially when standing on one leg. Building it up can create a rounder hip shape.
• Gluteus Minimus: This “Mini Me” of the gluteus medius lies beneath it, assisting in thigh rotation and hip stability. Most glutemaxxing efforts focus on the maximus and medius, as the minimus is the smallest and deepest of the three muscles.

Think of your glutes as the guardians of your lower body. Strong and engaged glutes provide support and alleviate pressure on your spine, hip joints, knees, and even ankles. So, while “saving your butt” is a common phrase, remember how your butt can save you.

Glutemaxxing Is The Opposite Of ‘Dead Butt Syndrome’

Glutemaxxing can remind you to get off your butt and actively use your glutes. Often likened to the underappreciated characters Hagrid or Ron Weasley from Harry Potter, glutes are frequently overlooked. “Gluteal amnesia,” also known as “Dead Butt Syndrome,” occurs when the lack of use leads to the weakening and deconditioning of glutes, to the point where they forget their function.

Sitting all day doesn’t activate these muscles. Applying pressure alone won’t strengthen or enlarge most body parts. Instead, you must actively and regularly engage your glutes.

When your glutes are inactive, other parts of your lower body may overcompensate, leading to symptoms like back, hip, knee, leg, ankle, or foot pain. Sometimes, mysterious injuries stem from weak glutes.

What Exercises Can Help With Glutemaxxing

Incorporating glute-focused exercises into your routine is a good idea. Common exercises include hip thrusters, glute bridges, lunges, squats, and Romanian deadlifts, often seen in gyms and fitness classes. However, performing these in an office setting might be misunderstood unless appropriately communicated.

Since no single exercise targets all aspects of your glutes, it’s beneficial to use a combination of exercises. Kendal Fitzgerald, lead fitness instructor at Planet Fitness West Chester, Ohio, shared a glute workout routine:

• Medicine Ball Squat (40 sec, 2 sets): Stand with feet shoulder-width apart, bending knees, and lowering hips as if sitting in an invisible chair while holding a five to 20-pound medicine ball. A heavier dumbbell can be a substitute if needed.
• Medicine Ball Alternating Lunge (40 sec, 2 sets): Perform lunges while holding a medicine ball, stepping forward or backward with one leg and lowering hips until knees form 90-degree angles. If balance or stability is limited, consider avoiding this exercise.
• Medicine Ball Alternating Split Jumps (40 sec, 2 sets): A cardiovascular workout that can be hazardous if coordination is limited or pants are too tight.
• Medicine Ball Press Jacks (40 sec, 2 sets): A high-intensity exercise that involves jumping jacks and can stress joints if not executed correctly.
• Kettlebell Alternating Reverse Lunge (40 sec, 2 sets): Instead of a medicine ball, use a kettlebell. Reverse lunges involve stepping backward, adding a greater challenge.
• Kettlebell Sumo Squat (40 sec, 2 sets): A wider stance squat, similar to a Sumo wrestler, is performed without the traditional attire.
• Kettlebell Deadlift (40 sec, 2 sets): Involves holding a kettlebell in front of your thighs, bending at the hips while keeping your back flat and legs mostly straight, then using your glutes to return to the starting position.

The Risks Of Glutemaxxing

The primary risk of “maxxing” trends on social media is overdoing it. Excessive or improper glute exercises can result in injuries. Like any muscle, glutes need rest periods to recover, heal, and strengthen.

Focusing solely on glutes without working on other body parts can create imbalances, leading to injuries.

There are also psychological risks. Becoming fixated on one body part can lead to body dysmorphia, causing unrealistic body perceptions and unhealthy behaviors, such as excessive protein intake for muscle growth.

Remember, everyone has a unique body structure, so goals should align with your body type, including pelvic bone dimensions. Not everyone can achieve a celebrity-like physique, and striving for it may not be beneficial.

Unlike “ballmaxxing” or “tanmaxxing,” glutemaxxing can be beneficial if it draws attention to the importance of gluteal muscles and their functions. However, it’s crucial not to overdo it and later regret it.