The gluteus maximus is one of the important muscles in the human body. There are many ways to exercise the gluteus maximus, and the gluteus maximus exercise method The effect is good, but there are still people who know how to exercise the gluteus maximus. So, what’s the most effective way to train your glutes? Let’s take a look at how to exercise the gluteus maximus muscles.

1. Supine Leg Press

Sit on a 45-degree incline leg press machine , or lie flat on the mat of the vertical leg press machine, with your left foot on the pedal, and your legs and hips 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 and return to the starting position. Exhale through your adhesion points or as your legs are fully extended to the highest point.

2. Barbell Squat

Preparation position: raise your head, straighten your chest, straighten your back and straighten your back; after contracting your shoulder blades, place the bar on the bulging trapezius and deltoid muscles. Put cushions such as sponges and towels on the pads; raise your arms to the sides and hold the bar with both hands for stability; the distance between your feet is generally the same as shoulder width.

Squat: After getting ready, take a deep breath while slowly bending your knees to control the squat. When squatting, the direction of the knee joint is in the same direction as the toes. Squat until the thigh is parallel to the ground or slightly lower than the ground. knee.

Stay still: Squat as low as possible and hold for 1-2 seconds, then squat back up. There is an obvious time effect after the muscle is stretched. The longer the time, the more the muscle strength decreases. Pause for 2 seconds and squat.

3. Smith Squat

Adjust the barbell position of the safety barbell exercise machine to below shoulder height, and then add a barbell plate of appropriate weight to the barbell.

Stand with your feet shoulder-width apart, parallel to each other. Grasp the barbell with both hands, as wide apart as possible, with your palms facing forward. With your legs neutral and your torso upright, move the barbell up and away from the guard. Step forward with your legs until your body is slightly tilted back.

Stand with your feet shoulder-width apart and with your toes pointing forward. Bend your legs and knee joints with small anglesto 90 degrees. Straighten your legs, push your heels downward, and move your body upward to the starting position.