So you're a fan of gluteus maximus. That's great! But if you want to get the most out of this magnificent muscle, it's important to know how to train it properly. With the right exercises and enough practice, you'll be able to build up your glutes in no time at all.
Hip Thrust
To perform a hip thrust, lie on your back with knees bent and feet flat on the floor. Place a barbell across your hips (you can use an empty barbell if you don't have one) and grab it with both hands so that it rests against your upper glutes. Lift your butt off the floor as high as possible, then lower back down slowly until there's no more movement possible in your hips or lower back. Repeat for 10 to 15 reps per set of three to five sets total per workout session.
The key to doing this exercise correctly is keeping good form throughout: keep shoulders pressed down into floor; engage core by pulling navel toward spine; squeeze glutes at top of movement; do not arch back excessively during push-up position phase or hyperextend knees when lowering yourself down again!
Sumo Squat
- Stand with feet wider than shoulder-width apart.
- Push hips back and lower down until thighs are parallel to the floor, keeping chest up and core tight.
- Press through heels and return to start position, making sure knees track in line with toes throughout exercise (don't let them turn inward).
Glute Bridge
Lie on your back with your knees bent and feet flat on the floor. Lift your hips off the floor, keeping them in line with your shoulders and knees. This is a great starting point for people who are new to working out or haven't been doing much glute activation before now. Hold for five seconds, then lower yourself back down slowly until you're resting on the floor again. Repeat 10 times for 3 sets total!
Single Leg Deadlift
To perform this exercise, stand with your feet hip-width apart and hold a weight in each hand. Keep your back straight and chest up, keep your core tight, then lean forward slightly to initiate the movement by extending both hips at once. As you do so, lift the weight off of the ground by extending your hip flexors (your glutes are already engaged). Then slowly return to starting position while keeping tension on those muscles throughout each repetition.
In order for this movement to be effective for strengthening your glutes, it's important that you concentrate on keeping everything tight--this includes keeping both knees bent at 90 degrees throughout as well as not letting them come forward past their toes when they extend outward during each repetition!
The next step is to add in a mini-band around your knees. This will help you activate the glutes even more, which is why it's so important for runners. You want strong, powerful glutes that support good form when running!
Back Extension
You can do this exercise either from the floor or from a bench. If you are using a bench, place your hands on it and lift your torso up so that your body forms a straight line from head to heels. Lower yourself back down slowly until your upper arms touch the floor or bench. The movement should be controlled and deliberate; don't let gravity carry you down too fast so that momentum takes over, which could cause injury to the lower back muscles (and also make them less effective at working).
Back extensions are great for strengthening all of the muscles in your lower back region--including those pesky gluteus maximus muscles, we've been talking about! This is an excellent exercise to strengthen your glutes, but it's important to note that it also works other muscles including the hamstrings and quadriceps as well. So while this is a great exercise for targeting your butt muscles specifically, it will not be as effective at strengthening them if done alone.
Donkey Kick
The donkey kick is a great exercise for beginners. It's also a great exercise for those who have had knee injuries, as it allows you to focus on the gluteus maximus without putting pressure on your knees.
The donkey kick is similar to a squat, but with one leg raised and your weight shifted toward that side of your body. You'll want to keep both feet flat on the floor and make sure that they stay parallel throughout this movement (don't let them rotate inward or outward). You can hold onto something if necessary for balance purposes--but don't use it as an excuse not to work hard!
Bulgarian Split Squat
The Bulgarian Split Squat is an exercise that targets the glutes and hamstrings. To perform this exercise, you'll need a weight that's heavy enough to challenge you but not so heavy that it causes pain in your knees or hips. The most important thing with this exercise is keeping proper form:
- Stand with feet hip-width apart and hold a dumbbell at each side of your body.
- Bend both knees until they're bent 90 degrees and keep them there throughout all repetitions (if possible).
- Keep the torso upright with the chest up and back straight; don't let it sag toward the ground or arch too much upward--you want to maintain a natural curve in your lower back throughout each repetition without letting either side take over more than the other one does!
The key here is focusing on using those glutes! The gluteus maximus is a powerful muscle that can make or break your squat. If you want to build strength and size in your glutes, make sure you're doing the right exercises and getting the proper form. These seven moves will help you get started on the road to strong, shapely legs!
