If you want lower body power or want to build bigger booty, your leg day should focus on Gluteus Maximus exercises. After all, the Gluteus Maximus is the biggest muscle in the buttocks and body.
With proper programming, you can build strength and increase mass. This not only enhances your backview, but also changes the way you feel, move and function in your daily life.
Benefits of Gluteus Maximus Exercises
In addition to the broader benefits of strength training, targeting and strengthening the max muscle of gluteus, especially the gluteus, also offers some unique benefits.
1. A nice looking butt
The gluteus maximus muscle is primarily responsible for the shape of the buttocks, as it is not only the largest glut muscle but also the most superficial muscle. Gluteus Maximus exercises that build muscle mass can also help you create a stiffer, round look.
2. Other powers
The muscles of the gluteus maximus are the main source of speed and power, whether they are running up hills, surge volleyball, climbing mountains, or moving around the sidewalk. In fact, one recent study found that faster sprint times are associated with the largest muscle of a gluteus in a larger 100-meter track sprinter.
Even if you’re not training for upcoming races, Glute Max exercises can unlock physical possibilities and improve your overall athletic performance.
3. Improved hip stability
Gluteus Medius and Gluteus Minimus are usually believed to maintain pelvic alignment, but Gluteus Maximus also plays a role in lower back stabilization. It works with other glut muscles to control thigh rotation and prevent your feet from falling inward.
4. Better posture
Furthermore, strengthening the glut area will help you improve your posture. To get up straight without falling too far forward or back, you need a stable foundation in your hips and pelvis.
5. Reduced risk of injury
A weak glut section can negatively affect balance, cause motion compensation, and can hijack alignment. At best, this means you’re moving inefficiently and wasting your energy. In the worst case scenario, you may experience joint pain, muscle tension, and damage due to inconsistency and unbalanced.
Therefore, regular activation of the glute muscles can help you stay healthy and painless.
Anatomy of the glut muscle
The bat consists of three main glute muscles. Each one has different size, shape and position, but they all work together to stretch your hips (straight), rotate your thighs, and stabilize your hips and pelvis.
gluteus maximum
The Gluteus Maximus is a power player and scene steeler. It is the biggest, strongest, most superficial glute muscles. The identifiable shape the butt has owed to the gluteus maximus. In addition to serving looks, Gluteus Maximus is responsible for hip extension and thigh rotation.
Its origin lies in the pelvis and sacrum, and is inserted into the thigh bones and the upper part of the enterohepatic duct (also known as the IT band).
gluteus media
In the hip or “side butt” area, a fan-shaped muscle called gluteus medius is found. Gluteus medius is a stable force, helping to rotate the thighs, align the pelvis, and adduct the legs (steering the legs away from the midline of the body). This particular muscle is important for balancing left and right movements.
It occurs in the ilium (part of the hip joint) and is inserted into the top of the thigh bone.
gluteus at least
As the name suggests, Gluteus Minimus is the smallest of the glute muscle. It is under the gluteus medius and supports it with thigh rotation, hip stabilization and leg abduction functions.
Gluteus Minimus also occurs in ilium and is inserted into the top of the thigh bone.
11 Best Gluteus Maximus Exercises
We rounded up the best big gluteus maxima exercises for those who want to develop the glut section and strengthen the strength of the rear.
1. Dumbbell squat
https://www.youtube.com/watch?v=r7igfo0y498
- Keep your feet shoulder-width away from your hips and hold the dumbbells on either side at arm length.
- Keep your back flat and at the core, push your hips backwards, bend your knees and lower your body until your thighs are parallel to the floor.
- Pause and then return to the starting position.
2. Romanian Deadlift
https://www.youtube.com/watch?v=icebqhya8cq
- With your feet shoulder-width apart, parallel, hold a pair of dumbbells in front of your thighs, and point your palms towards you.
- Pull your shoulders back, unlock your knees, and slowly wrap the core around Hinges at your waistI turn my butt back.
- Maintaining the natural arch of your waist reduces the weight until the torso is almost parallel to the floor. Keep your head neutral throughout the movement and keep your weight close to your body.
- If your hips are unable to move backwards without balding your back (you should feel a deep stretch in your hamstring), pause and push your hips forward to return to the starting position.
3. GluteBridge
https://www.youtube.com/watch?v=ydyjfnnkuqk
- Lie on your back and place your arms down to your side. Bend your knees and plant your feet flat on the floor with your ankles stacked below your knees.
- Pass through the belly button, covering the core muscles, then Squeeze the glut section Push your hips up so that your body forms a straight line from knees to shoulders – without arching.
- Place your head on the floor and focus your eyes on the ceiling.
- Hold the beat position and lift and lower it. repeat.
4. Bulgaria split squat
- Stand away from the bench and hold a pair of dumbbells at your side with arm length. Place the top of your left toe on the bench behind you. This is the starting position.
- Stand upright, lower your back and lower your body until your right thigh is parallel to the ground. Do not move your right knee past the toes of your forefoot or let your left knee touch the ground.
- Pause, then reverse the movement and return to the starting position.
- Run all the reps, switch legs and repeat.
5. Donkey Kick
https://www.youtube.com/watch?v=zmi989h1m8k
- Place your hands directly below your shoulders and knees and go down to four of you. The back must be flat and the neck must be neutral.
- Keep your arms straight, wrap your cores, bend your knees 90 degrees, lift your left knee off the floor, and push the sole of your left foot towards the ceiling. The left glute is squeezed as hard as possible at the top of the movement.
- Reverse the movement and lower the left knee to the starting position.
- Repeat the specified number of personnel and perform the same number on each leg.
6. Kurts Sheer Lange
- Stand with your feet hips apart and either place your hands on your hips or with your dumbbells on your side.
- Flat your back and wrap your core around, stepping your left foot behind and outwards of your right foot, lowering your hips until your right thigh is parallel to the floor. The left knee should hover 1-2 inches above the floor.
- Reverse the movement and return to the starting position. Continue for the person in charge, then switch sides and repeat.
7. Forward lunge
https://www.youtube.com/watch?v=chd0victado
- Tall, with your feet apart, hold the dumbbells at arm length (with your palms).
- Raise your chest, keep your shoulders behind, cover your core (imagine someone trying to hit you in the intestines), then return flat, take a big step with your right foot. Down your body until your front thighs are parallel to the ground and your rear knees are bent 90 degrees (you need to hover a few inches above the floor).
- Pause, then reverse the movement and return to the starting position. Again, this time I’ll move forward with my left foot. Continue alternating legs for each person in charge.
8. Camel
- From a kneeling position, your butt rests on your heels, with the top of your feet on the floor, and with both hands holding heavy dumbbells on your chest.
- Raise your chest, keep your shoulders behind, the core engages, pushing your hips forward and pressing against the full extension, transferring your weight to your knees.
- Push your hips back, slowly lower your butt to your heels, repeat for the person in charge.
9. Hip thrust
- Sit on the floor with your back against the long edge of the gym bench and flatten your legs on the floor (use weights to place the barbell on your hips). The bench pads should be placed just below the shoulder blades.
- It will bring your core Push your heels to lift your hips towards the ceiling and keep your chin pressing to prevent your back from becoming overly arched.
- Squeeze the glut section to reach the top of the movement. There, stack your ankles under your knees and bend 90 degrees to your feet. Then, slowly lower your butt within a few inches of the floor.
10. Step up
- Stand tall, place the dumbbells at arm length, and place your entire right foot on the bench, with your hips, knees and ankles all bent 90 degrees.
- Raise your chest and keep your shoulders behind, then push your body up with your right leg until you are straight (uplift your left leg).
- Pause and then lower your body to the starting position under control. Perform equal personnel on both legs.
11. Jump plunge (split jump)
https://www.youtube.com/watch?v=nr20o_xsqg
- Slide your right foot about 2-3 feet in front of your left foot to stop your stance. Hanging your arms by your side.
- Raise your chest, turn it straight back, wrap around your core, and lower yourself into a charge. The front thighs are parallel to the floor, and the rear knees bent to approximately 90 degrees.
- Fly straight up with your feet off the floor. It helps you raise your arms in front of your chest to optimize your momentum and power.
- Switch the position of your legs in the air and gently land your left foot forward.
- Immediately return your body to the charge and start the next person.
- Continue alternating legs for each person in charge.
