How to train the gluteus maximus involves some training movements, and these training movements can be divided into freehand training and equipment training. I believe many people don’t know the freehand training movements for the gluteus maximus, but some people still know what they are. So, what are the exercises for freehand training of gluteus maximus? Let’s take a look at the training exercises for the gluteus maximus.
Squat
In the process of doing squats, the exercise for the butt is actually the most significant. Although the legs can also be exercised, when doing squats, the buttocks are the most important point of exerting force. . Regular squatting can also make the buttocks become more upturned and straight, but what we need to pay attention to is that we must do squats in small units. If the squat posture is not done properly, the effect will not be particularly ideal. When performing squats to train the gluteus maximus, if you have a good squat foundation, you can actually use other methods to perform a variety of movements, which can give everyone a better-looking butt line.
Glute Bridge
Speaking of butt training movements, the glute bridge movement is naturally indispensable. The reason why this movement is named is because it has a good butt training effect. At the beginning, our bodies lie flat on the yoga mat and bend our knees naturally. At this time, we use our waist and abdomen to exert force to allow our buttocks to leave the ground, and slowly move towards our back, so that the back can also leave the ground until we The back, waist, abdomen and thighs form an arc. Hold on to this action for 30 seconds to train both your buttocks and legs.
Quiet squat
The silent squat is a static movement, but it is still very effective for training the buttocks. At the beginning, we stood with our backs straight against the wall and squatted down so that our legs formed a 90-degree angle, just like sitting on a standard chair. The waist and abdomen are tightened. If you insist on this action for at least 30 seconds, you can clearly feel that our legs are sore and our buttocks are tightening, which means it is working.
Kneel up, bend your knees and raise your legs
Kneeling, bending the knees and raising the legs is the simplest of these movements.It's simple, but the effect is very good. It can help everyone develop their gluteus maximus muscles. We need to kneel on the ground first, then put both elbows on the ground, stretch one arm forward, and bend one leg with the knee in front of our chest. Next, extend the other leg that is not stretched forward. After you feel the growth of your hip, stay for two seconds, restore it, and then repeat the above action. superior.
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