There are many training methods for

gluteus maximus, and the effect of each training method is different. Some methods have fast effects, and some have slow effects. So what are the training methods for the gluteus maximus? Does anyone know of any training methods? So, what are the 30 training methods for gluteus maximus? Let’s take a look at the training methods below.

1. Squats with weights

At the beginning, we fixed the weight on the The position of the muscles behind our shoulders when our legs are shoulder-width apart and on the ground. At the beginning of the movement, we try to squat down as much as possible. At this time, the greater the degree of squatting, the more obvious the exercise effect will be, and both hands should always hold the weight. You can choose dumbbells or barbells. Next, we stand up straight and start the action again. Complete a group of 20 each time, and you can perform 2 to 3 groups.

2. Stiff-legged deadlift

At the beginning we place the barbell in front of the body. At this time, the legs are opened shoulder-width apart and stand straight. Next, we lean down, grab the barbell with both hands, and lift the barbell up until our body stands straight. At this time, we lift the barbell with both hands to the top of our thighs, and then relax and start the action again. During this process, we need to ensure that our legs are always straight and not bent, so that the effect of the exercise will be more obvious.

3. Glute bridge

This action is a static action. At first, we lie flat on the yoga mat. At this time, let our body relax, legs open and natural Straighten. At this time, our legs bend at the knees, and our abdomen exerts force to allow our buttocks to lift upward and off the ground. Next, our body slowly moves upward until our back can also leave the ground. At this time, our body forms the shape of a glute bridge. Keep doing this for 30 seconds and then put it back down.

4. Inverted pedal machine exercise

This action requires us to complete it on the equipment. At first, we lie on the leg press equipment. At this time, our legs are bent, and Bend your legs, tighten your buttocks, and place your feet against the equipment baffle. Before the action begins, we adjust our condition, use our legs to push up the equipment until our legs are straight, and then slowly retract our legs and return to the original position. Insist on completing the movements in groups of 20.

5. Kneeling, bending the knees and raising the legs

This action is an aerobic exercise, and it is relatively famous and loved by many people in the sports world. First of all, this exercise requires preparing a yoga mat and then making a push-up posture. The next step is to kneel on the yoga mat, keep your body parallel to the ground, and then start doing leg raising exercises. First, lift one foot back to keep it in the same straight line as the upper body, that is, parallel to the ground. Then the other leg needs to kneel on the yoga mat. After doing it for a while, switch legs to exercise. The two feet are constantly alternated, and then our buttocks are exercised under constant force.

6. Kick your legs upward

At the beginning, we lay flat on the yoga mat, with our legs together and relaxed naturally. At this time, lift our legs so that the legs and our upper body can form a 90-degree angle. At this time, we use the strength of our waist and abdomen to push our legs up so that our buttocks can also leave the ground, and then Then slowly return your legs and start the movement again. Complete 30 leg kicks in one group, and you can do 3 groups at a time.

7. Silent squat

Silent squat is a static movement, but it is still very effective for training the buttocks. At the beginning, we stood with our backs straight against the wall and squatted down so that our legs formed a 90-degree angle, just like sitting on a standard chair. The waist and abdomen are tightened. If you insist on this action for at least 30 seconds, you can clearly feel that our legs are sore and our buttocks are tightening, which means it is working.

8. Supine Bridge Pose and Buttocks Raise

Supine Bridge Pose and Buttocks Raise This exercise can actually be regarded as a more comprehensive exercise among gluteus maximus exercises. It is said to be relatively comprehensive because this exercise not only exercises the gluteus maximus, but also exercises other parts. And it involves a relatively wide range, involving the gluteal muscles, thigh hamstrings, which is the muscle group behind our buttocks. In addition, you can also exercise your abdominal muscles, but the most important thing is to exercise your gluteus maximus.

9. Lying on your back and pushing your buttocks

This action is called lying on your back and pushing your buttocks. The action is actually very similar to the second action, but this action is more harmful to the buttocks than the previous action. The excitement is greater. This exercise requires everyone to lie on their backs first, and then allow the upper part of our back to be close to the box or a relatively long stool. Next, bend your knees and let your feet balance on the floor. Your abdomen can be used to bear the weight of our dumbbells or barbells. Keep your abdominal muscles in a contracted state, exhale, let your gluteus maximus stop slightly, and after a while, lift it up.

10. Dumbbell straight-leg deadlift

The straight-leg deadlift is a very effective exercise for us to exercise our buttocks and our legs. It is a certain degree of difficulty for girls. Then when we choose the dumbbell weight, we can choose a lighter one. First we hold the dumbbells in both hands on ourOn both sides of the body, legs should be spread shoulder-width apart, back straight and abdomen drawn in. At the beginning of the movement, we lean down, paying attention that our legs are always straight, and then our arms are naturally lowered, so that our buttocks are tilted upward. Then after the arm reaches the limit, we can recover the action.

11. Standing straight-leg swing

This movement requires the help of a tensioner. When doing this exercise, naturally, just like the title, you need to stand. Once this is done, after standing up straight, we need to swing our legs up and rely on the action of the tensioner to pull back, so that the buttock muscles can be exercised. Using the tensioner to pull the back of the legs is very helpful. Using force on the buttocks can also make your buttocks more shapely.

12. Prone straight-leg raise

This action of prone straight-leg raise is actually very similar to the reverse goat press. Both movements lift the legs upward. To exercise the gluteus maximus. The essentials of the action are also relatively simple. After lying prone on the stool, hold both sides of the equipment with both hands, alternate the upright legs, and lift it up. Then you need to stop for a second when you lift it to the highest position. After slowly returning to the original position, you still need to repeat this exercise. The most important thing about this exercise is to straighten your legs and lift them up. Only then can you use the power of gluteus maximus contraction to exercise the gluteus maximus. If you rely on inertia to straighten the lower part of the body, the effect will be very bad, so everyone must avoid it.

13. Supine press

The supine press is still effective for the gluteus maximus. If you want to exercise the gluteus maximus, this movement cannot be ignored. First, prepare yourself on the leg press machine, knowing that the incline angle is also 45 degrees, and then step on the pedal with your left foot. Do not bend your legs and buttocks, and try to keep them as straight as possible. The upper back and hips are also in a straight line, and the left foot is on the pedal. In fact, this action starts with pushing up the pedal with the left foot, and then releases the locking device of the leg press machine, but the knee joint does not need to be locked. And everyone should also keep their breathing under control and as even as possible.

14. Scissor stride (lunge squat)

The scissor stride training method is a more versatile and high-performance training, and every movement requires Exercise with sports equipment, and this sport is not selective in the selection of sports equipment. You only need the sports equipment around you, and almost all can be used. For example, dumbbells and bar collars can be used to participate in the exercise.

15. Hack Squat

The Hack Squat is actually not much different from the ordinary squat. The Hack Squat uses fixed equipment squats, so it is said that When moving, all action paths are unique. And squatting basically requires the use of a barbell to participate in squatting. It is generally believed that the Hack Squat can be a powerful weapon for improving ultimate strength and is placed at the forefront. Before everyone practices, they actually have to set a goal. Most people’s goal is to increase their ultimate strength, so these people use bars.When squatting with a bell, there is more weight. This action is the golden principle of strength training, and everyone should treat it carefully.

16. Smith Squat

The Smith Squat is actually a type of squat. Originally, many students can exercise their buttocks and legs, but this A Smith student actually trains specifically for the buttock muscles, and the training for the thigh muscles may be weaker.

17. Weight-bearing bench

This action requires everyone to hold a pair of dumbbells in their hands, and then hang them directly on the side of the body or shoulder the barbell, with the face looking at the side of the flat bench, and the body Stand upright, then step up on the square legs to put your right foot on the flat bench. And push down hard with your right leg, so your body will be driven to the bench until your feet are flat on the surface of the bench. After stepping down with the left leg, the body can slowly return to the starting position. When stepping up with the left leg, it is better to repeat the double-stepping and alternating exercise. What you need to pay attention to is that the upper body should not be bent and the legs should be fully straightened. When doing the lifting movement, the other leg should be pushed as little as possible, otherwise the buttock muscles will be unbalanced.

18. Squats

As we all know, squats are an exercise that can help you exercise your thighs and lift your buttocks at the same time. In fact, its function is not only to lift your buttocks. , and can also help everyone develop their gluteus maximus muscles.

19. Side lunge

Side lunge is to open the legs wider than the shoulders. The purpose of this exercise is to strengthen the muscles of our inner thighs and the outer sides of our hips. muscles are connected.

20. Mountaineering pose

In fact, this action is very simple, just like everyone is doing push-ups, but the arms are upright, squatting on the floor, knees bent, You need to have the same posture as everyone when running. The upper body must be stabilized, and the lower back must be protected from participating in the exercise during the pushing movement, which can effectively exercise the buttocks.

21. Incline training

This exercise can be completed using a treadmill, because the treadmill can slightly adjust the range of motion and use a slope of 5% to 7% to achieve synchronized exercise. effects, and also brings health to the heart and lungs.

22. Lift your legs on the ball

This action requires preparing a ball, then supporting your body with your hands and placing your legs on the ball. At this time, your body is in the same position as the ground. In a parallel state, raising the legs on the ball not only requires a sense of balance, but also tightens everyone's shoulders so that the core is on the hips. Lifting your legs allows your hips to move and become more developed.

23. Hip raise on the ball

The force point of this movement is on the gluteus maximus, and this muscle is also the largest muscle in the body. When doing this When exercising, don't let the muscles in your back exert force. This will become a back exercise. Bend your knees 90 degrees and bring your feet together, then squeeze your hips and thighs toward the ball.

24. Squat

In the process of doing squats, the exercise for the buttocks is actually the most significant. Although the legs can also be exercised, the buttocks are the most important point of exerting force when doing squats. Regular squatting can also make the buttocks become more upturned and straight, but what we need to pay attention to is that we must do squats in small units. If the squat posture is not done properly, the effect will not be particularly ideal. When performing squats to train the gluteus maximus, if you have a good squat foundation, you can actually use other methods to perform a variety of movements, which can give everyone a better-looking butt line.

25. Barbell Squat

Hold the barbell under your hips with both hands, palms facing back. With your legs shoulder-width apart, abdominals drawn in, squat down until your thighs are parallel to the ground. Keep your back straight and look straight ahead. Don't squat too deep, stop when your thighs are parallel to the floor, and then return to the starting position. In short, if you want to exercise your buttock muscles well, you must exercise more gluteus maximus. So how to exercise it? That is to make good use of the above classic and popular training movements. I believe they can help you very well!

26. Stiff-leg deadlift

Stand upright, with your feet shoulder-width apart, your back straight, your shoulders back, and looking straight ahead. With the waist and abdomen as the axis, lean your body forward, keep your back straight, and look forward. When you feel a stretch in your glutes and hamstrings, stop and return to the starting position.

27. Side leg raise

This action is actually very simple. First, lie sideways on the floor, and then use the arm close to the ground to lift your head Hold it up. Then lift the leg up with the other side close to the ground. Repeated leg lifting can exercise the buttocks and gluteus medius and minimus.

28. Kneeling side leg lift

This exercise requires everyone to prepare a mat first, and then kneel on the mat. Next, the upper body supports the lower body with the elbows and the knees. Bend, kneel on the floor with one foot, and lift the other foot up. Exercise your buttocks muscles while constantly raising your leg.

29. Plank support

At the beginning, we let the body balance on the yoga mat. At this time, we can only touch the ground with our elbows and toes, and we must use the strength of the waist and abdomen to allow the body to Keep it in a straight line, and there should be no unevenness in either the waist, abdomen or buttocks. If you feel that your body cannot bear it, you must persist during this period. Generally, a group of movements lasts for 1 minute, and 3 groups can be performed every day. Friends who are new to this action can start by holding on for 30 seconds, but the action must be standardized.

30. Kettlebell Swing

Lean over and swing the kettlebell toward your back—the basic goal is to stretch your hips. When lifting the kettlebell forward, pay attention: all you have to do is to quickly and actively contract the hip muscles, rather than relying on your arms to swing the kettlebell (heavy object) up and actively contract the hips, which will naturally push the hips forward. process, let the heavy object take its course at this timeJust swing it! When you feel the stretch and active contraction of your buttocks, just make the movements smooth. In addition to good hip contraction and stretching, the advantage of this action is that it can also be regarded as an excellent "semi-aerobic" training that can burn your body fat, so each set of training times can be appropriately more. , 15-20 times or more are acceptable.