How a person should train the gluteus minimus? There are many training movements. Among these training movements, some are good and some are not so good. However, some people do not know what the gluteus minimus training movements are. What, then how to train the gluteus minimus, I believe someone still knows. So, what is the best and fastest way for girls to train their gluteus minimus? Let’s find out together below.

1. Squat

Squat training can stimulate the entire lower limb muscles. It uses almost all the muscles of the body and even has an effect on endocrine, which can promote the secretion of various hormones in the body.

Don’t squat until your thighs are parallel to the ground. But that's not called a deep squat, it's called a half squat. Be sure to squat deeply, not half-squat. Squat until your thighs are parallel to the ground or even lower. This can better stimulate the gluteus maximus. If you squat, please squat deeply.

The knee cannot exceed the toes. The further it exceeds, the greater the shear force acting on the patellar ligament. If your upper body is straight, it will be difficult to keep your knees from exceeding your toes. If you want to keep your knees from exceeding your toes, you must lean forward. From this perspective, the waist and knees are a pair of contradictions, and the key depends on your choice. When squatting, be sure to straighten your back and don't lean forward too much, which will cause additional pressure.

Whether you squat or stand up, make sure your knees and toes point in the same direction! Your toes should never point straight ahead! That is to say, your feet should not be parallel, but should be pointed outwards. In fact, when you squat normally, it will not be parallel at all. If you don’t believe me, try it.

Before squatting, you must warm up and lubricate the knee joints. Some people's knees ring as soon as they squat down, no matter how they warm up. Here, as long as you have fully warmed up and the joints still ring, if it doesn't hurt, just ignore it. Yes, this is physiological snapping, possibly due to lack of lubricant. After you slowly start training, it will stop snapping.

It is better to have a stance that is wider than shoulder width. Of course, it can also be smaller than shoulder width to stimulate other parts of the thighs, but the weight should not be too heavy.

2. Stand with straight legs and swing up

tensionerDo hamstring pull-ups to exercise your gluteal muscles.

Stand with your back to the leg press machine, making a donkey kick-like movement. The ankle is tied with a tensioner to bear weight, and the heel is the point of force. The exercise leg is slightly suspended in the air and the force is applied, keeping the whole leg straight. After exerting force on the gluteus maximus, lift the leg to the limit, completely tighten the gluteus maximus for about 1 second, and restore the yield.

3. Supine bridge pose with hip lift

It is a relatively comprehensive exercise method that involves the gluteal muscles, thigh hamstrings (i.e. hamstring muscles), and abdominal muscles, but mainly exercises the gluteus maximus.

When lifting your hips, try to avoid arching your lower back, which will cause the body's center of gravity to shift instead of exercising the gluteus maximus. Keep your abdominal muscles contracted throughout the movement. Between each movement, lower your hips without letting them touch the ground, and continue to maintain tension in your hips.

4. Lie on your back and push your buttocks

Similar to the supine bridge hip lift, it makes the range of motion larger and stimulates the gluteus maximus deeper. Lie on your back with your upper back against a box or bench, your knees bent, your feet on the ground, and your abdomen can support the weight of the barbell.

Exhale, keep your abdominal muscles in a contracted state, contract your gluteus maximus, and lift your butt upwards as high as possible, hold for 1-2 seconds. Inhale, slowly return to original position, and repeat.

5. Kneel with your knees bent and your legs raised

Simple and easy to use, with good results. If you straighten your calves, you'll work your hamstrings and glutes, but if you keep your knees bent, you'll only work your glutes. At the end of the muscle stretch, the range of movement can be increased or limited, and the muscle can be maintained at its maximum contraction for a few seconds at the end of the movement. To get greater training intensity and better training results, you can tie sandbags around your ankles.

6. Deadlift with knees bent

Stand with your feet in a figure-eight shape, put the barbell in front of your body, bend your knees and lean over, hold the barbell with both hands, the grip distance is about shoulder width or wider than shoulder width, your head is slightly raised, your chest is straight, your back is tight, your hips are raised, your upper body Lean forward about 45 degrees. Use your leg muscles to stretch your knees to lift the bell, and pause for a moment. Then bend your knees and slowly lower back down. The lifting process of deadlifts and weightlifting are basically the same. When lifting, you must not hold your chest or arch your back. Your waist and back should be tight, your head raised, and your upper body always kept in tension.

Editor’s recommendation:
Introduction to the most effective gluteus minimus exercise method
What are the domineering shark line exercise methods
Detailed introduction to the standard movements of air pedaling