When people exercise, they don’t pay much attention to buttocks exercises. Especially for men, they feel that plump and handsome buttocks are what girls pursue, and are incompatible with their tough temperament. In fact, if the gluteal muscles, especially the gluteus medius, are relatively developed, they can stabilize the strength of the lower limbs very well, and they can also cooperate with the strength of the waist and abdomen to bring out the advantages of core strength. So, even for men, there are many strength benefits to working out your gluteus medius. Today, let’s take a look at some strength training methods for the gluteus medius.
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Method 1: Weight-bearing hip thrust
Different from exercising with bare hands at home, people who go to the gym to exercise can better use equipment to exercise. If they want to exercise the gluteus medius, they can do some weight-bearing exercises accordingly, such as weight-bearing hip thrusts, which are very effective. First of all, we need to use the Smith machine to exercise and do some weight-bearing hip thrust exercises, which can effectively stimulate the gluteus medius muscle. When you first start doing it, you don’t have to force yourself to set a certain weight, just the weight that suits you. After you are familiar with the essentials of the movements, you can increase the weight according to the actual situation.
Method 2: Side leg lift with elastic band
For women, if they feel that weight-bearing exercise is not suitable for them, they can choose elastic bands to help stimulate their gluteus medius muscles, so that they can have a dewy butt that everyone loves. We all know that leg raising can exercise the gluteal muscles very well. However, if you want to stimulate the gluteus medius muscle, you can use an elastic band to assist with side leg raising, because with the help of the elastic band, the force received when raising the leg is Balanced and fixed, the best effect is to do ten times in each group and four groups every day.
Method 3: Single-leg box squat
Squats can exercise leg muscles very well. In fact, they also stimulate the buttocks a lot, especially the gluteus medius muscles. They also have a very good stimulating effect. You just need to change the squatting method to strengthen the effect and use flat fitness equipment. , by doing box squats, our gluteus medius muscles can be exercised.
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