Comprehensive collection of gluteus maximus exercise methods
Many times the gluteus maximus muscles are exercised incidentally in many other exercise methods:
(1) Thigh training Quadriceps and biceps femoris;
(2) Exercise the erector spinae muscles of the lower back (lower back). Of course there are exercises that involve these three muscles, just in different proportions. Moreover, by adjusting some movements, the center of gravity of the exercise will tilt towards the gluteus maximus, so when exercising, attention should be paid to the details and adjustments according to different exercise requirements.
1. Exercise thigh muscles (Quadriceps femoris and biceps femoris)
(1) Supine leg press: When the inclination angle is between 45-75 degrees, the pressure is mainly concentrated on the quadriceps Head muscles; between 75-90 degrees, the pressure is largely concentrated on the buttocks.
(2) Barbell squat: The comprehensive training method mainly exercises the quadriceps, but also actively exercises the gluteus maximus.
(3) Smith Squat: The main exercise is when both feet and the barbell are on the same vertical plane, or the body's center of gravity is further back. quadriceps, while minimizing the stimulation of the biceps femoris and gluteus maximus; but asMove forward with your feet together, and the exercise stimulus gradually shifts to the biceps femoris and gluteus maximus.
(4) Hack squat: Try to squat as deep as possible (below the horizontal plane) to strengthen the biceps femoris and gluteal muscles. Increase the strength of the large muscles.
(5) Split squat: The larger the split leg span, the more it can exercise the gluteus maximus muscles.
(6) Lunge Squat: The larger the split leg span, the more it can exercise the gluteus maximus
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(7) Weight-bearing bench: Comprehensive exercise of gluteus maximus and quadriceps.
(8) Prone leg curl: mainly exercises the biceps femoris and also involves the gluteus maximus
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2. Exercise the vertical spine of the lower back (lower back) Muscle
(1) Lie prone and raise from both ends:
（2） Stand up in swimming style:
(3) Barbell bend: A slightly bent leg bend is a good way to comprehensively exercise the hips and lower back. Method
(4) Deadlift: The best way to comprehensively exercise the hips and lower back with the bent-leg deadlift
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Notes:
1. Relationship distribution of thigh muscle groups, gluteal muscle groups, and lower waist exercise movements:
Thigh (quad, biceps femoris)
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1. Hip flexion and extension:Hip
2.Prone with straight legs:
Reverse
1.Goat stands up, dorsiflexion and extension:
hyper-extension
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3.You style stand up:
Contralateral
Bird
Comprehensive exercise of thigh muscles and buttock muscles：
1. Supine leg press:leg
2. Squat:barbell
3. Split squat:Split
5.Weight-bearing on the bench:Step-up;
Comprehensive exercise for legs, buttocks, and lower back：
1.Barbell bow：Good-morning;
2. These comprehensive exercise methods are actually biased. For example, various squats and deadlifts are mainly used to exercise the thigh muscles, and various push-ups are mainly used to exercise the lower back. It is not recommended to specifically exercise the buttocks. This article introduces Junyu to tell you that these exercises will involve buttock exercises to a greater or lesser extent, so you should arrange rest time reasonably when arranging buttock exercises.
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