How to exercise butt muscles

With the development of our lives, fitness has become a very popular form of exercise for many young people. Fitness can not only sweat and detoxify, but also effectively help us lose weight. In addition, fitness can also help us shape our body curves. When it comes to fitness, the buttocks are an area that is easily overlooked. Today I will introduce to you how to exercise your butt muscles.

Gluteus maximus:

(01) Prone straight leg raise: Similar to the reverse goat raise, the legs are raised upward to exercise the gluteal muscles.

(02) Standing straight leg swing: Use a puller to pull the legs behind to exercise the gluteal muscles.

(03) Supine Bridge: This is a relatively comprehensive exercise method that involves the gluteal muscles, thigh hamstrings (i.e. hamstrings), and abdominal muscles, but mainly exercises the gluteus maximus.

(04) Supine hip thrust: Similar to the supine bridge hip thrust, the range of motion is relatively larger and the gluteus maximus is stimulated more deeply.

(05) Kneeling and leg lifting: It is simple and easy to do, has good effects, and is very popular in aerobic fitness training.

(06) Kneeling arm and leg raises: This is a more comprehensive exercise method that involves the buttocks, abdomen, and lower back, but is mainly used to exercise the buttocks. It is somewhat similar to the kneeling knee bend and leg raise and is often used in aerobics classes.

(07) Comprehensive training method: Generally speaking, the method of exercising the thigh and lower back will exercise the gluteus maximus, and by adjusting some movements, the center of gravity of the exercise will tilt toward the gluteus maximus. Therefore, when exercising, pay attention to the details and adjust them according to different exercise requirements.

Hip abductor muscles: gluteus medius, gluteus minimus

(01) Seated Hip Abduction: This is a corresponding movement to the Seated Leg Clamping Exercise, which exercises the hip abductor muscles.

(02) Standing hip abduction: This is usually achieved by pulling from the outside with a rope tensioner.

(03) Prone hip abduction: simple and easy to do, it can be done at home.

The above content introduces the training methods of the gluteal muscles in great detail, namely the training methods of the gluteus maximus, gluteus medius and gluteus minimus. I hope it can serve as a reference for friends who like fitness. As we all know, fitness is also a sport that requires long-term persistence. Only by persevering can you see the final results!