Muscle training of the buttocks is as important as the abdominal muscles. Good-looking buttocks shape can directly affect the shape of the body and legs. However, the muscles of the buttocks are also divided into gluteus maximus and gluteus medius. If you want to exercise these two parts, you cannot use the same method to exercise them at the same time. Then we will introduce to you the gluteus maximus. If you are interested in the exercise methods and buttock machine exercises, please continue reading below!

Lying prone with straight legs raised

This action is used to exercise the gluteus maximus. The action is actually very similar to the reverse goat push-up action. First, you must straighten your legs upward to exercise the buttock muscles. During the movement, the legs should be lifted as high as possible and stretched as straight as possible. In addition, they should use the power of the same technique to contract. In this way, the lower part of the body will be exercised without relying on inertia. When the body is falling, you also need to slow down. The time is to reach the lowest point within two seconds. But when the body is getting up, it should be faster as possible. You should stand up in about one second. Try to use the slow down and quick up method when doing this set of movements.

Standing with straight legs and swing up

This action is also used to exercise the gluteus maximus. This action requires the use of a tensioner. First, we need to use a tensioner to pull our legs back up, so that the muscle groups of the buttocks can be exercised as a whole. Next, We stand with our backs to the leg raise machine and do something similar to a donkey kick. At this time, a tensioner can be tied to the ankle joint to bear weight, and the heel is the force generating point. During the exercise, the legs are suspended in the air, so they will receive a certain amount of force, and we also need to use our own strength to straighten the legs. Only after the gluteus maximus exerts force can the legs be lifted to the highest point.

Side lying hip abduction

The last action I want to talk about is to exercise the gluteus medius. The action requires you to lie on your side on the floor, then prop up your arm on the side close to the floor and place your head on the palm of your hand. That is to say, support your body with your elbows, place your other hand on the side of your thigh, hold a dumbbell, and then lift your legs during the movement, as well as the dumbbells.Lifted along with the legs. This action can be done 15 to 20 times per group, and 3 to 4 groups a day is enough.

The above exercises can all help exercise the upper and middle parts of the buttocks. If you think these movements will be more effective, you can do them more times in a day.