The gluteus maximus is a very important muscle in the body. There are many training methods to train the gluteus maximus. How to train the gluteus maximus? The exercise effect is very good, but there are still people who know how to train the gluteus maximus the fastest. So, how to train gluteus maximus the fastest and most effectively? Let’s take a look at how to train the gluteus maximus.
1. Lying prone with straight legs and swing up
Stretch your legs as straight as possible When the swing reaches the highest point, actively use the contraction force of the gluteus maximus instead of relying on inertia to lift the lower part of the body. This will not achieve the effect of exercising the gluteus maximus.
When the body falls, it should be slower, and the time to reach the lowest point is 2 seconds. When the body rises, it should be faster, try to take one second. Within a group, the frequency of slow down and quick start should be maintained as much as possible.
2. Straight-leg deadlift
Stand upright, with your feet shoulder-width apart, your back straight, your shoulders back, and looking straight ahead.
Using the waist and abdomen as the axis, lean forward, keep your back straight, and look forward.
When you feel a stretch in your glutes and hamstrings, stop and return to the starting position.
3. Standing straight leg swing
Stand with your back to the leg press machine and make an action similar to a donkey kick. The ankle is tied with a tensioner to bear weight, and the heel is the point of force.
The exercise leg is slightly suspended in the air to receive force, keeping the whole leg straight. After exerting force on the gluteus maximus, lift the leg to the limit, completely tighten the gluteus maximus for about 1 second, and restore the yield.
4. Lie on your back and push your butt
Preparation position: Lie on your back with your upper back leaning against a box or bench, bend your knees, put your feet on the ground, and allow your abdomen to bear the weight of the barbell.
Exhale, keep your abdominal muscles in a contracted state, contract your gluteus maximus, and lift your buttocks upward as high as possible, Stay for 1-2 seconds; inhale, slowly return to the original position, and repeat.
5. Barbell Squat
Hold the barbell under your hips with both hands, palms facing back. With your legs shoulder-width apart, abdominals drawn in, squat down until your thighs are parallel to the ground. Keep your back straight and look straight ahead.
Don’t squat too deep. Stop when your thighs are parallel to the ground, and then return to the starting position.