There are many ways to exercise the gluteus maximus, and the gluteus maximus exercise method is also very effective, but many people don't know how big the gluteus maximus is. There are still some people who know how to exercise the gluteus maximus muscles. So, what are the 7 exercises for gluteus maximus? Let’s learn about the gluteus maximus together!
1. Glute Bridge
When it comes to butt exercises, the Glute Bridge is naturally indispensable. The reason why this action is named is because it has a good butt training effect. At the beginning, our body lies flat on the yoga mat, and our knees naturally bend. At this time, we use our waist and abdomen to exert force to allow our buttocks to leave the ground, and slowly move toward our back, so that the back can also leave the ground, until we The back, waist, abdomen and thighs form an arc. Hold this action for 30 seconds, which can exercise both your buttocks and legs.
2. Supine Bridge Pose and Buttocks Raise
Supine Bridge Pose and Buttocks Raise This training is the most comprehensive among these exercises. In other words, it does not target any one part. But it can exercise the entire gluteus maximus. To do this exercise, we first need to lie on our back on the floor, then bend our knees together and then touch our feet to the ground to maintain balance. During this period, your abdominal muscles must always be in a state of contraction, and your gluteus maximus must also be contracted. You must also lift your buttocks upward to keep your body in a straight line, and stay for two seconds. After a few seconds, it will return to its original position.
3. Silent squat
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.
4. Side leg raise
This action is actually very simple. First, lie sideways on the floor, and then use the arm close to the ground to lift your head Hold it up. Then lift the leg up with the other side close to the ground. Repeated leg lifting can exercise the buttocks and gluteus medius and minimus.
5. Squats
As we all know, squats are a method that can help everyone exercise their thighs while alsoAn exercise that lifts the buttocks. In fact, its role is not only to lift the buttocks, but also to help everyone develop the gluteus maximus muscles.
6. Lunge
Lunge allows us to quickly burn excess fat in the legs and buttocks during this exercise, so that the excess fat is After removal, the buttock muscles can be stimulated more effectively in the future. The buttock muscle lines will become better-looking and can be exercised at the same time.
7. Mountain climbing pose
In fact, this action is very simple, just like everyone is doing push-ups, but the arms are upright, squatting on the floor, knees bent, You need to have the same posture as everyone when running. The upper body must be stabilized, and the lower back must be protected from participating in the exercise during the pushing movement, which can effectively exercise the buttocks.