Gluteus maximus strength training method

Nowadays, people sit more and more, especially at work where they often sit all day long. The muscles in the buttocks are not effectively exercised for a long time and become loose, which greatly affects the overall temperament of the person. In fact, a beautiful and firm buttocks, in addition to being born, can also be changed through exercise. So how can we effectively exercise our buttocks muscles? Here I will introduce to you a gluteus maximus strength training method that can effectively change the shape of our buttocks.

The design principle of barbell movements: the direction of resistance is downward, and when overcoming the resistance and moving upward, the pelvis tilts backward and the hip joint extends at the same time, and the gluteus maximus contracts on both sides at the same time to tilt the pelvis backward and extend the thigh at the hip joint, which is not fixed. So this movement can train the gluteus maximus

Target muscles: Gluteus maximus

Training purpose: To develop gluteus maximus strength and endurance

Name of training equipment: barbell

Training action name: barbell squat body

Position: Place the barbell at an appropriate height on the barbell rack, adjust the weight plate to an appropriate weight, lock it with a latch, face the barbell rack, hold the barbell with both hands with an overhand grip, a closed grip, or a medium grip, and place the barbell on your trapezius muscles. Stand firmly on the ground with your feet slightly wider than your shoulders, toes forward or slightly outward, knees and toes in the same direction, body straight, and eyes looking forward.

Body posture and stability: abdomen in, chest out, chin slightly tucked in, back straight, shoulder blades retracted and lowered

Movement trajectory: from bottom to top

Range of motion and safety tips: When moving upwards, stand up naturally with your knees slightly bent. When moving downwards, the angle of your knees should be slightly less than 90°, and your thighs should be basically parallel to the ground. Do not use inertia and explosive force during the exercise, keep your arms perpendicular to the ground, and your wrists in a neutral position. Do not overextend or overflex to avoid wrist joints; straighten your elbows naturally; do not shrug your shoulders and hold your chest in to avoid shoulder joints; do not turn your knees inward or outward to your toes. When moving upward, straighten your knees naturally and do not overextend them. When moving downward, your thighs should be parallel to the ground and your knees should be 90° or slightly less than 90°. Do not overextend beyond your toes to avoid knee joints; always keep your back straight, do not lean your torso forward excessively when leaning over, and do not shake your body to avoid injury caused by instability. Movement speed: slow and even, 2 to 4 seconds upward and 2 to 4 seconds downward. Breathing method: exhale once when moving upward and inhale once when moving downward, and breathe naturally and evenly.

Above we have introduced to you how to use a barbell to train the gluteus maximus strength, as well as some precautions. As long as we stick to the correct training method, we can quickly change the shape of the buttocks. In fact, there are many ways to exercise the strength of the gluteus maximus. We can exercise our bodies anytime and anywhere in our lives. As long as we persist, it will definitely be good for us.