How to exercise the buttocks

If we want to get a more perfect body, we must exercise our body well. Many people want to focus on exercising certain parts of their body. Some people want to exercise their buttocks, which requires us all to understand the exercises that can exercise the buttocks. Only after understanding these exercises can we manage our body shape more effectively. So how do you exercise your buttocks? Let us tell us about this below.

The gluteal muscles mainly include: gluteus maximus, gluteus medius, and gluteus minimus. The gluteus minimus is located deep to the gluteus medius.

Tools/Raw Materials

Various instruments

Methods/Steps

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

2. Standing straight leg swing: Use a puller to pull the legs behind to exercise the 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.

3. Supine bridge hip thrust: It is a more comprehensive exercise method, which involves the hip muscles, thigh hamstrings (i.e. posterior thigh muscles), 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.

4. Supine hip thrust: Similar to the supine 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 put 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.

5. Kneeling position with knees bent and legs raised: 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.

6. Kneeling arm and leg raising: This is a more comprehensive exercise method, which involves the buttocks, abdomen, and lower back, but is mainly used to exercise the buttocks. It is somewhat similar to the kneeling position with bent knees and leg raises.

1. During the movement, keep your abdominal muscles contracted and avoid arching your body to avoid affecting the force of your hips.

2. To increase the difficulty, you can tie weighted sandbags on your wrists and ankles.

Comprehensive training method: General training methods for the thighs and lower back will train the gluteus maximus, and through adjustments to some movements, the center of gravity of the exercise will tilt toward the gluteus maximus. Therefore, pay attention to detail adjustments according to different exercise requirements during exercise. Supine leg press, barbell squat, Smith squat, hack squat, weighted bench press, etc. are all fine.

The above content is an introduction to how to exercise the buttocks. I hope it can help us all. Comprehensive training methods are actually biased. For example, various squats and deadlifts are mainly used to train the thigh muscles, while various push-ups are mainly used to train the lower back. Therefore, it is not recommended to use them specifically to train the buttocks, but these exercises will more or less involve buttocks training, so you should arrange rest time reasonably when arranging buttocks training.