What are the 7 ways to exercise the gluteus maximus

There are many methods for exercising gluteus maximus, and the effect of exercising gluteus maximus is also very good, but many people don’t know how to exercise gluteus maximus. What are the methods for exercising gluteus maximus? Let’s learn about the gluteus maximus together!

1. Hip Bridge

When talking about hip exercises, it is naturally indispensable. The reason why this action is named is because it has a good hip training effect. At the beginning, our body was lying flat on the yoga mat and naturally bent our knees. At this time, with the help of our waist and abdomen, our hips can leave the ground and slowly move towards our backs, so that our backs can also leave the ground, until our backs, waist, abdomen and thighs form an arc. Stick to this 30 seconds of movement, you can not only practice hips, but also exercise your legs.

2. Supine bridge-style hip-pushing

The training of the hip-pushing is the most comprehensive of these exercises. That is to say, it does not target a certain part, but it can exercise the entire gluteus maximus. To do this exercise, we first need to lie on the floor on the back, then bend our knees together and then touch the ground to maintain balance. During this period, our abdominal muscles must be in a state of contraction, and the gluteus maximus also need to contract, and we must also lift our buttocks up, so that our body is in a straight line, and the movement stays for two seconds before returning to our original position.

3. Quiet squat

Silent squat is a static action, but it is still very effective for hip-pushing. At the beginning, I We stand upright on the wall and squat down to make our legs 90 degrees, just like sitting on a chair. The waist and abdomen are tightened. We can persist in this movement for at least 30 seconds. We can clearly feel that our legs are sore and our buttocks are tightened. It means that our legs are sore when tightening.

4. Side legs raise

This action is actually very simple. First, lie on the floor side, and then use the arm on the side close to the ground to support our head. Then use the other side close to the ground to lift the legs. Repeatedly lift the legs can exercise the buttocks and the small muscles of the buttocks.

5. Squats

As we all know, squats are a movement that can help everyone exercise their thighs while lifting their buttocks. In fact, its function is not only to lift the buttocks. It can also help everyone exercise the gluteus maximus more developed.

6. Lungstep

Lungstep allows us to burn extra fat on our legs and buttocks quickly during this exercise. In this way, the excess fat is removed and can stimulate the buttocks more effectively in the future. While the buttocks muscle lines become better, they can also get exercise.

7. Mountaineering style

In fact, this movement is very simple, just like everyone doing push-ups, but the arms are upright, squatting on the floor, and the knees are bent, which requires the same posture as everyone is running. The upper body must be stable, and then pushing the movements also require the protection of the lower back without participating in the exercise, which can effectively exercise the buttocks.

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