In the process of fitness, many people will ignore the training of buttocks, especially men. They think that plump and plump buttocks are what girls pursue and are inconsistent with men’s masculinity. In fact, improving hip strength can better help us stabilize our strength, especially the exercise of the gluteus medius, which can highlight the strong strength of the core together with waist and abdominal strength. We all know that many movements require the participation of core strength. Only when the core strength becomes stronger can the athletic ability be greatly improved. Today, let’s take a look at what are the best exercises for the gluteus medius.

Method 1: Weight-bearing hip thrust

People who like to exercise in the gym can use some equipment to help them better exercise the gluteus medius muscle, so as to strengthen and stimulate the gluteus medius muscle. First, we can lean on the fitness bench, use the Smith machine, and do some hip thrusts with weight. If you are just starting to exercise, there is no need to insist on weight. Just find the weight that suits you. Once you are proficient in the movements, you can increase the weight as appropriate and do ten times in each group.

Method 2: Side leg lift with elastic band

Ordinary bodyweight side leg raises can exercise the gluteal muscles very well. However, if you want to exercise the gluteus medius muscles more specifically, it will be better to complete this action with the help of elastic bands. When we use elastic bands, the weight stimulation received during the leg raising process is constant and the effect is optimal. When starting to do it, do each group ten times. You can alternate the exercises, or you can practice one side before practicing the other side.

Method 3: Single-leg box squat

We all know that squats can well stimulate the muscles of the buttocks and legs. So, if you want to deepen the stimulation of the gluteus medius muscles, it is best to use a flat fitness bench to do box squats, which can better stimulate us. Muscles you want to build. The weight can be constant during the exercise, or it can be gradually increased with the intensity of the exercise. Simply relying on your own weight or using dumbbells is also a good choice.

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