Gluteus maximus and gluteus medius are important muscles in the buttocks. How to exercise the buttocks? There are many ways to exercise the gluteus maximus and gluteus medius, and the effects of these exercises are good. So some people still know the exercises for the gluteus maximus and gluteus medius. So, what are the exercises for gluteus maximus and gluteus medius? Let’s take a look.
Gluteus Maximus Exercise Method
1. Supine Leg Press
< p>How to do supine leg press? Sit on a leg press machine with an incline of 45 degrees, or lie flat on the mat of a vertical leg press machine, with your left foot on the pedal and your legs and hips in a straight line. Make sure your upper back and hips are in a straight line, and your left foot is on the pedal or your toes are slightly externally rotated. Starting position: Push up the pedal with your left foot and release the locking device of the leg press machine, but be careful not to lock the knee joint. Take a deep breath, hold your breath, tighten your abdominal muscles, control the rhythm of your movements, slowly bend your knees and lower them, try to make your thighs touch your chest, and the angle between your knees is about 90 degrees. Push the pedal up hard and return to the starting position. Exhale through your adhesion points or as your legs are fully extended to the highest point.2. Hack Squat
Since it is a squat with fixed equipment, the action path is unique and will not be described in detail. The basic requirements for squatting follow the barbell squat. Hack squats should be placed at the forefront as a powerful weapon for improving ultimate strength. The goal of performing the Hack Squat is to increase your ultimate strength, so you should use heavier weights than the Barbell Squat because its movement is more stable than the Barbell Squat. As a golden rule of strength training, you should always use limited-motion movements for heavier, lower-rep exercises and free movements for higher-rep exercises. Only in this way can the strength limit of the gluteus maximus be safely exceeded.
3. Weight-bearing bench
Hold a pair of dumbbells hanging by your sides or carry a barbell on your shoulders, and stand facing one side of the flat bench. Then step up on the square leg and place your right foot on the flat bench; push down hard with your right leg to drive your body to the bench until your feet are flat on the bench; then step down with your left leg to return your body to the starting position; and then Step up with your left leg and repeat, alternating back and forth. The upper body should be straight, and the legs supported on the square bench should be fully straightened. When doing the final lift, push the other leg as little as possible.
Gluteus medius exercise method
1. Standing straight-leg lateral raise
Bit the ankle to bear weight on the tensioner, and hold the hand on the opposite side to the side to support the fixed object.Stand in the direction of the force point, use the supporting leg to exert force and grasp the ground with the feet to maintain body stability; the training leg is started in front of the supporting leg, and the gluteus medius muscle exerts force to pull the tensioner sideways until the angle between the training leg and the supporting leg is about 30 degrees, and pause for about 1 second For a few minutes, fully observe the peak contraction of the gluteus medius, and at the same time feel the muscle contraction from the legs, and then slowly return to the yielding state.
2. Standing leg abduction
Fix the rope at a lower position, fix one end of the elastic rope on the ankle joint of the left leg, face the elastic rope to the side of the body, and stand with the right leg alone Stand on your legs, support the chair or wall with your right hand to maintain balance, straighten your left leg and abduct it, determine the abduction height according to your personal ability, and inhale to restore. Practice by changing legs.
3. Lying on your side and doing side raises with straight legs
Lie on your side, slowly straighten your right leg through hip joint abduction and raise the leg to the limit, hold for a moment, restore, and repeat the above actions . Switch to your left leg and repeat the above actions. Lie on your right side with your head on your right arm; keep your body straight and your lower leg straight.