How to train gluteal muscles and recommend three popular movements

　　Developed butt muscles can make you feel taller and your buttocks are more upturned. Of course, the most important thing is healthy performance. So how to train gluteal muscles? Do you know some good ways to train your glutes? Today, you might as well take a closer look with the editor. I hope it will be helpful to you!

　　Standing with straight legs

　　1. Stand with your back to the leg press machine and make a donkey kick-like movement. The ankle is tied with a tensioner to bear weight, and the heel is the point of force.

　　2. The exercise leg is slightly suspended in the air to receive force, keeping the whole leg straight. After exerting force on the gluteus maximus, lift the leg to the limit, completely tighten the gluteus maximus for about 1 second, and restore the yield.

　　Supine bridge pose butt lift

　　1. When lifting your buttocks, try to avoid arching your lower back, which will cause the body's center of gravity to shift instead of exercise gluteus maximus.

　　2. Keep the abdominal muscles in a contracted state throughout the movement.

　　3. Between each movement, do not let your buttocks touch the ground when you lower them, and keep your buttocks tense.

　　elastic band side step

　　1. The elastic band is wrapped around and fixed on the lower part of the calf. It is relatively easy when it is close to the knee, and becomes more difficult the further down you go. When you need to increase the strength, you can fix the elastic band on the ankle or foot.

　　2. Keep the elastic band in a fixed position, with your body in a standing position, knees and hips slightly bent, feet shoulder-width apart, and head and chest straight. This will be your starting position.

　　3. Lower your center of gravity and take a slow side step. Point your toes forward and continue to keep your body's center of gravity low. After completing this step, do the same with the other leg. Open with a slow side step, tightening the band. Keep your feet shoulder-width apart and maintain tension.

　　Comprehensive training methods: Generally, the method of exercising the thighs and lower back will exercise the gluteus maximus, and by adjusting some movements, the center of gravity of the exercise will tilt towards the gluteus maximus, so when exercising, pay attention to the details and adjust according to different exercise requirements. Supine leg press, barbell squats, Smith squats, hack squats, weighted benches, etc. are all available.

　　Benefits of training gluteal muscles

　　Improve low back pain: In life, we use our waist strength to complete many actions. Therefore, if the buttocks are well trained, the pressure on the waist will naturally be reduced.

　　Improve knee pain: Nowadays, 90% of people who sit for long periods of time have problems with posterior pelvic tilt. Posterior pelvic tilt can limit hip mobility and increase knee joint pressure when squatting. Therefore, glute training can improve hip joint flexibility and reduce knee joint pressure.

　　Efficient fat burning: The buttocks are a large muscle group, and compared to upper limb training, buttock training has a better fat-burning effect.

　　Improve leg shape: Hips and legs are not separated. Most bad leg shapes are related to weakness in the hips. For example, weakness on the outside of the hips may lead to X-shaped legs. Therefore, once your buttocks are well trained, your leg shape will naturally improve. (Reference website: Fitness bar)