The exercise of gluteal muscles may often be ignored by people, but the exercise of gluteal muscles cannot be ignored. It is also very important to exercise this muscle. Do you know what the buttock muscles are divided into? In fact, the most important synchronized muscle is the gluteus maximus, so let’s introduce to you five ways to exercise the gluteus maximus!
1. Lying prone with straight legs and swinging up
The 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 instrument 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.
2. Stand with straight legs and swing up
The standing straight leg raise also has the same name as the reverse leg press. The action requires everyone to first perform this action with their backs to the machine. Stand with your back to the leg press machine and make an action similar to a donkey kick. Similarly, we can also use tensioners to exercise, but this action is actually most suitable for improving the explosive power of sprinters. In other words, this exercise is an effective way to improve explosive power.
3. Supine bridge pose with hip lift
The training of supine bridge hip thrust is the most comprehensive among these exercises. In other words, it does not target a certain part, but it can exercise the entire gluteus maximus. To do this exercise, we first need to Lie on your back on the floor, then bend your knees and keep your feet touching the ground for balance. During this period, your abdominal muscles must always be in a state of contraction, and your gluteus maximus must also contract, and you must also move your abdominal musclesLift your hips upwards so that your body is in a straight line, stay for two seconds and then return to the original position.
4. Kneel up, bend your knees and raise your legs
Kneeling, bending the knees and raising the legs is the simplest of these movements, but the effect is also very good, and it can help everyone develop the gluteus maximus muscles. We need to kneel on the ground first, then put both elbows on the ground, stretch one arm forward, and bend one leg with the knee in front of our chest. Next, extend the other leg that is not stretched forward. After you feel the growth of your hip, stay for two seconds, restore it, and then repeat the above action.
5. Kneel, raise arms and legs
Kneeling arm raise and leg raise is also a comprehensive exercise. The action requires us to kneel on the mat first, open our knees to about the same width as the hips, and then raise the left arm at night, and at the same time Lift your right leg as high as possible, lower it after two seconds, and repeat.
The methods introduced above are all commonly used by everyone. I hope everyone can find their own suitable exercise method and exercise their buttocks more perfectly.