Butt-skinned classroom: full analysis of butt training

The hips are the strongest muscles in the human body. The strong hips run faster, jump higher, throw farther and heavier, and at the same time stabilize the pelvis, absorb the impact caused by hip movements, stabilize the spine, etc.

　　The hips are also the most beautiful part of the human body. The tight and upturned buttocks are the pride of girls and the favorite of boys!

　　How to train the hips more effectively?

　　You need to first understand the shape and function of the hips: what muscles are there in the buttocks? What movements are these muscles responsible for? How to exercise?

　　　The hip muscles composition: gluteus maximus, gluteus medius, gluteus minimus!

　　　　Glute maximus

　　　Mainly responsible for movements:

　　-Hip abduction

　-Hip extension

　- External rotation of hips (lateral/external rotation)

　　- (When the thigh is fixed, let the pelvis be tilt backward (posterior tilt)

　　Hip abduction hip abduction -->Open the thighs outward

　　External rotation of hips external rotation->Rolle the thighs outward

　　Next, when we open (cut off), we will see two fan-shaped muscles that look very similar, namely the gluteus medius and gluteus minimus. Because the movements they are responsible for are very similar, we will discuss them together here

　　2. Gluteus Gluteus Mediu left)

　　Mainly responsible for movements:

　　-Strong abduction and internal rotation of the hips (also have external rotation functions, but the gluteus maxillus is still stronger)

　-Mainly responsible for movements:

　　-Abduction and internal rotation of the hips

　　-Mainly responsible for movements:

　　-Abduction and internal rotation of the hips

　-Staying pelvic stability

　　　　-Staying pelvic stability

　　　　-Staying pelvic hip mediall rotation-->Turn the thigh inward

　　How to exercise the hip muscles after knowing the shape and function of the hip muscles?

　　The work of the hip muscles surrounds the hip, among which are hip extension, abduction, and external rotation

　　1. Among the common exercises that involve hip extension are mainly:

　　Multiple joints:

　　Deadlifts: Traditional deadlifts, sumo wrestling deadlifts, Romanian deadlifts, and American Type deadlift, mounted deadlift, hexagonal barbell deadlift, single-leg deadlift, etc.!

　　　Squat category: front squat, neck back squat, single-leg squat, leg lift, etc.

　　　Hip bridge: bare-hand bridge, barbell dumbbell weight-bearing hip bridge, single-leg hip bridge, etc.

　　Single joint

　　Prone hip extension: Roman chair hip extension, prone leg lift, etc.

　　　Kneeling hip extension, standing hip extension, etc.!

　　　2. Hip abduction movements

　　Stand hip abduction, kneeling hip abduction, sitting hip abduction, lying on the side, lifting legs on the side, walking on the elastic band, etc.!

　　Internal rotation and external rotation When you perform the above hip extension and abduction movements, you will train so much of the hip exercises... How do you arrange it?

　　Basic principles: The gluteus maximus (hip extension) is the main, and the gluteus medius and gluteus minimus (abroaden external rotation) are used as auxiliary training!

　　For example: use deadlifts, squats, bridge-style multi-joint movements that can generate greater strength as the main training to develop our gluteus maximus, and then some single-joint hip extensions are used as auxiliary or small movements of warm-up, abduction, and external rotation to strengthen the gluteus medius and gluteus maximus!

　　In terms of movement, if you don’t know how to do it, it is best to consult a professional coach for guidance.

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