What are some exercises for the gluteus maximus?

The gluteus maximus refers to the muscle group in the buttocks. Nowadays, there are a lot of people who do fitness, covering a large age group. There are not only young men who pursue a strong body, but also women who want to have a well-proportioned body. A figure with a protruding front and a curvy back is generally recognized as a good figure. How can you achieve both a protruding front and a curvy back? Today, the editor will introduce to you some methods to achieve a curvy back.

Generally, the methods of exercising the quadriceps and biceps femoris of the thigh are comprehensive training methods, which will involve exercising the gluteus maximus. Moreover, through the adjustment of some movements, the center of gravity of the exercise will tilt towards the gluteus maximus. Therefore, pay attention to the details and adjust them according to different training requirements when exercising. 1. Supine Leg Raise: When the inclination angle is between 45-75 degrees, the pressure is mainly concentrated on the quadriceps; between 75-90 degrees, the pressure is largely concentrated on the buttocks. 2. Barbell Squat: This comprehensive training method mainly exercises the quadriceps, but it also actively exercises the gluteus maximus.

3. Smith squat: When the feet are in the same vertical plane as the barbell, or when the center of gravity of the body is further back, the quadriceps femoris is mainly exercised, while the stimulation to the biceps femoris and gluteus maximus is reduced to a minimum; but as the feet move forward together, the exercise stimulation gradually shifts to the biceps femoris and gluteus maximus.

4. Hack Squat: Squat as deep as possible (below horizontal plane) to increase the strength of the biceps femoris and gluteus maximus. 5. Split squat: The larger the split span, the more the gluteus maximus can be exercised. 6. Lunges: The wider the leg span, the more the gluteus maximus can be trained. 7. Weighted benching: Comprehensive training of the gluteus maximus and quadriceps. 8. Prone leg curl: mainly exercises the biceps femoris, and also involves exercising the gluteus maximus.

The above is the gluteus maximus training method introduced by the editor. In addition to these, we can also exercise through freehand squats in our daily life. These methods are relatively simple, but they require everyone to persist in doing them, try to do a few sets every day, or at least ensure three times of training a week.