How to exercise gluteus maximus

There are so many ways to exercise now that it makes people feel dazzled. They don’t know which one is the most suitable for them. In fact, as long as they find the most suitable way for themselves, they will achieve twice the result with half the effort after a period of exercise. Many people want to know what are the better ways to exercise the gluteus maximus and which method is the most suitable for them. Let me introduce it to you next.

The gluteus maximus is the largest muscle in the human body. It extends from the back of the pelvis to the upper part of the thigh. Engage in movements such as standing, walking, running, and climbing stairs. In fact, this muscle must be used whenever you straighten or extend your leg. The gluteus maximus also forms the buttocks along with several other muscles.

Method 1:

First, stand on both feet and take a step forward with one foot. When taking a step, you should actually take a step with a distance as wide as your shoulders. Then slowly squat down. Be careful not to let the knee of the front leg go beyond the toes, the knee of the back leg not touch the ground, and the thigh and calf form a 50-degree angle. Then make sure your upper limbs are straight, your chest is up, and your abdomen is in.

Exercise purpose: This exercise actually exercises the gluteus maximus more.

Action points: The upper body must be straightened and the knees must not exceed the toes.

Exercise intensity: About 15 times is enough.

Method 2:

Lie on your back on the mat, bend your knees, make your thighs and calves at a 90-degree angle, place your hands on both sides of your body, and slowly lift your hips. At this time, the shoulder joint, hip joint and knee joint are in a diagonal line. This is our starting movement. Then slowly lift up, feeling that both hip joints are lifted up, and then slowly lower them. Control the tension for one to two seconds.

Action points: Only when your shoulders, waist and hips are in a straight line and you are standing on the ground and then lifting up, can you exercise your gluteus maximus.

Exercise intensity: It is generally recommended to do 15-30 times per set, and do three to five sets.

There probably aren't too many people around you who exercise their gluteus maximus. In fact, all exercises have one purpose, which is to make yourself look better. No matter what kind of exercise you do, be careful not to exercise for too long. Another point is that you must persist. If the time is not long, it will be difficult to see obvious results. It does not mean that the exercise does not have a good effect.