What is gluteus maximus training?

In daily life, we often just do some simple exercises and don’t know much about many targeted training methods. If you want to enlarge a certain part of your body, you must seriously understand the training methods, which can help you further achieve your goals. So what is the gluteus maximus training method? Let us learn about it together. Those who are interested in this aspect can take a closer look.

Prone straight leg swing: Similar to the reverse goat raise, lift your legs upward to exercise your gluteal muscles.

1. When you stretch your legs straight and swing them upward to the highest point, actively use the contraction force of the gluteus maximus instead of relying on inertia to straighten the lower part of the body, which will not achieve the effect of exercising the gluteus maximus.

2. When your body falls, you should do it slowly, taking 2 seconds to reach the lowest point. When your body rises, you should do it quickly, trying to get up within one second. Try to keep the frequency of slow down and fast up as much as possible within a set.

Standing straight leg swing: Use a puller to do leg pull-ups to exercise your gluteal muscles.

1. Stand with your back to the leg press machine and perform a donkey kick-like movement. Tie a weight-bearing tensioner to your ankle, with the heel being the force point.

2. Practice with your legs slightly suspended in the air, keeping your entire leg straight. Use your gluteus maximus to lift your legs to the limit you can reach, completely tighten your gluteus maximus for about 1 second, and then return to the original position.

Supine bridge hip thrust: It is a relatively comprehensive exercise method, which involves the gluteal muscles, thigh hamstrings (i.e. hamstrings), and abdominal muscles, but mainly exercises the gluteus maximus.

1. When pushing your hips up, try to avoid arching your back, as this will shift your body's center of gravity instead of exercising your gluteus maximus.

2. Keep your abdominal muscles contracted throughout the movement.

3. Between each movement, do not let your hips touch the ground when you lower them, and keep your hips tense.

Lying hip thrust: Similar to the lying bridge hip thrust, it has a larger range of motion and stimulates the gluteus maximus more deeply. 1. Preparation posture: Lie on your back with your upper back against a box or bench, bend your knees, and place your feet on the ground. You can use a barbell to bear the weight on your abdomen.

2. Exhale, keep your abdominal muscles contracted, contract your gluteus maximus, and lift your hips up as high as possible, stay for 1-2 seconds; inhale, slowly return to the original position, and repeat.

Kneeling knee bend and leg raise: simple and easy to do, with good results, and very popular in aerobic fitness training.

1. If you straighten your calves, you can exercise your hamstrings and gluteal muscles. If you keep your knees bent, you can only exercise your gluteal muscles.

2. At the end of muscle stretch, the range of motion can be increased or limited, and the maximum muscle contraction can be maintained for a few seconds at the end of the movement.

3. To achieve greater training intensity, you can tie sandbags around your ankles.

There are many gluteus maximus training methods, but most of them are relatively complicated. Therefore, if you are determined to make your buttocks bigger, you must strictly follow the above methods. Some people take medical methods to achieve their goals, which is also acceptable, but you must choose scientific and reasonable methods and not endanger your health.