Exercise to strengthen gluteus maximus

Sculpting your gluteus does not have to be a strictly aesthetic job. The truth is that our buttock muscles do much more than make us look good in yoga pants. Learn how to strengthen your glutes.

Gluteal muscles help us maintain the proper posture and participate in running, jumping, and climbing.If you do not already incorporate movements aimed at your gluteal muscles in your workouts, you will no doubt miss out on strengthening the most important muscle group in the human body.

What are the gluteal muscles?

Your gluteal muscles are divided into three different muscles:

  • The Gluteus maximus is the largest gluteal muscle responsible for the shape of the buttocks. It helps to stay upright while sitting or standing. Your gluteus maximus is also vital for activities that require power from the lower body: jumping, running, standing up, climbing stairs.
  • Like the gluteus minimus, the gluteus medius helps with the rotation of the bone and stabilization of the pelvis.
  • Gluteus minimus. The most minor and profound of the three most critical gluteal muscles, the gluteus minimus, is also essential for rotating the lower extremities and keeping the pelvis stable while we move.

In addition to these three, the IT band helps balance the pelvis and provides stability through the knee when we walk or run.

Three of the best glute exercises

Although you can get good seat activation out of compound barbell movements, these lifts are not the easiest to perform, especially if you are new to the gym.

Hip thrust

Also called “bridges,” this exercise is relatively self-explanatory.

  • Start on the floor lying on your back with your knees bent and feet tucked in, forcing your heels to the ground as you move your hips up.
  • Move slowly and tighten your core and buttock muscles at all times.

If you have never had a hip shock before, start using only your body weight. You can add weight by gently placing a medicine ball, kettlebell, or barbell over your pelvic area. The extra resistance will help your gluteal muscles to become stronger.

Lateral banded walks

Have a resistance band around your legs, just above your knees. Place the strap below the knees and above the ankles to increase the difficulty.

  • To move, push your buttocks back and bend your knees as if squatting.
  • Keep your back straight and grasp the core as you move your right foot 10 inches to the right. Then you move your left foot toward it.
  • Then repeat with the opposite leg.

The key is to run your legs with your hips.

Curtsy lunge

Not only will the short outcome recruit the smaller gluteus medius and minimus muscles, but it can also be customized depending on your level.

  • Begin by standing with your feet approximately shoulder-width apart.
  • With a straight back, lead the left leg behind and to the outside of the right foot.
  • Release the hips through the gluteal muscles until the right leg is almost parallel to the floor, returning to the starting position.
  • Repeat four repetitions and change legs.

In addition to the gluteal muscles, the lunge also recruits the quadriceps, calves, and hip adductor muscles.

Related articles:

Best core exercise for bad back

Best beginner core exercise

References

About the author

Runnerswalk

Add comment