The most effective gluteus maximus exercise method

For women, a nice-looking butt is a big plus. Therefore, many female friends will choose some methods to exercise their gluteus maximus in their daily lives. However, some people find that although they have persisted for a long time, there seems to be no effect. This is because you chose the wrong exercise method. Below, the editor will introduce to you the most effective gluteus maximus exercise method.

Many people have heard the saying "No squats, no perky butt", which makes many girls eager to try, and they have begun to try freehand squats or barbell weighted squats. But after a while, many people sent me complaints: I have a perky butt, but my legs have become thicker.

Although squats can exercise the gluteus maximus, they will inevitably stimulate other leg muscles, such as the quadriceps, hamstrings, etc. These muscles can turn your legs into elephant legs in minutes. Therefore, more and more people are beginning to abandon the squat exercise to train their buttocks and adopt the following two more targeted methods.

If you want to have a perky butt without thick legs, one method that you must mention is the hip bridge.

When doing the hip bridge, lie flat on the ground with your hips and knees bent, your feet naturally apart, tighten your buttocks and push them up until your buttocks reach the limit of contraction. When you feel support from your shoulders and back, slowly lower your back and repeat.

It should be noted that the attention must be placed on the gluteus maximus rather than the lumbar spine. Excessive force on the lumbar spine will not only fail to exercise the gluteus maximus, but will also easily damage the lumbar spine. Do not do the posture shown in the picture below!

Another exercise that is even more effective than the hip bridge is the prone leg raise. Lie face down on the bed with your hips at the edge of the bed. Hold onto something with both hands to maintain balance. Straighten your legs and let them hang naturally. Then slowly lift your legs and gradually open them. After the gluteus maximus is contracted to the limit, the legs are opened to an angle of about 60°, and then the feet are slowly lowered back to the starting position.

Due to the principle of leverage, prone leg raises can better stimulate the gluteus maximus, so it is an excellent exercise method for getting a perky butt without getting thick legs.

Having said that, as the largest muscle in the human body, it is not easy to fully exercise the gluteus maximus and achieve growth, especially for women with estrogen dominance. Many articles about bodyweight gluteus maximus exercises only talk about movement techniques and fitness plans, but forget about another very important indicator - weight.

Muscle fibers need to be broken before they can become thicker, and the breakdown of muscle fibers requires training with heavy weights. The effect of relying solely on the hip bridge to bear the weight is very limited.

For beginners, they can divide into groups to do hip bridges or prone leg raises with their hands, 8 to 12 times per set, and it is suitable if the gluteus maximus feels sore after each set. For handsome men and beautiful women with good physical fitness, it is very necessary to do hip bridges and prone leg raises with weights, because only in this way can the gluteus maximus be continuously and fully stimulated and grow.

Finally, a reminder that hip bridges and prone leg raises will stimulate the lumbar spine. When exercising, focus on the contraction of the gluteus maximus. People with lumbar spine diseases should perform under the supervision of a doctor.