There are many ways to exercise the gluteus maximus, and among these methods, some methods are easy to practice, and some methods are more difficult. Of course, whether the effect of the method is good or not, the gluteus maximus is the best. I believe someone still knows the exercise method. So, what’s the best way to train your glutes? Let’s take a look at how to exercise your gluteus maximus muscles.
The best way to exercise gluteus maximus
1. Supine leg press
How to do supine leg press? Sit on a leg press machine with an incline of 45 degrees, or lie flat on the mat of a vertical leg press machine, with your left foot on the pedal and your legs and butt in a straight line. Make sure your upper back and hips are in a straight line, and your left foot is on the pedal or your toes are slightly externally rotated.
Starting position: Push up the pedal with your left foot and release the locking device of the leg press machine, but be careful not to lock the knee joint.
Take a deep breath, hold your breath, tighten your abdominal muscles, control the rhythm of your movements, slowly bend your knees and lower them, try to make your thighs touch your chest, and the angle between your knees is about 90 degrees. Push the pedal up hard to return to the starting position. Exhale through your adhesion points or as your legs are fully extended to the highest point.
2. Hack Squat
Action essentials: Since it is a squat with fixed equipment, the action path is unique and will not be described in detail. The basic requirements for squats follow the barbell squat.
As a powerful weapon for improving ultimate strength, Hack Squat should be placed at the forefront. The goal of performing the Hack Squat is to increase your ultimate strength, so you should use heavier weights than the Barbell Squat because its movement is more stable than the Barbell Squat. As a golden rule of strength training, you should always use limited-motion movements for heavier, lower-rep exercises and free movements for higher-rep exercises. Only in this way can the strength limit of the gluteus maximus be safely exceeded.
3. Weight-bearing on the bench
Hold a pair of dumbbells hanging by your sides or a barbell on your shoulders, and stand facing the side of a flat bench.
Then FangStep up your legs and place your right foot on a flat bench; push down with your right leg hard to drive your body to the bench until your feet are flat on the bench; then step down with your left leg to return your body to the starting position; then move your left leg Step up and repeat, alternating back and forth.
The upper body should be straight, and the legs supported on the square bench should be fully straightened. When doing the final lifting movement, the other leg should be pushed with as little force as possible.
How to stretch the gluteus maximus
Supine glute stretching: Lie on your back, cross your left leg over your right knee; grab the lower part of your right knee joint with both hands; try to bring your right knee and bent left knee as close to your chest as possible until you can feel a slight stretch. Pulling sensation.
Prone glute stretching action: bend the knee joint of the right leg forward and flex; place the left leg behind the body; straighten the waist and back, press the body forward, and bring the upper body forward close to the front thigh, so that the right hip is slightly stretched feel.
Editor’s recommendation:
How to train gluteus maximus, even novices can learn it easily
The best exercise for training gluteus maximus, the training effect is very obvious
What muscles does the abdominal muscle wheel exercise? I didn’t expect to practice these