The gluteus maximus is a part that is very effective in shaping everyone's body. If the chest is relatively thin, the body will appear flat. When men exercise their body muscles, they will also attach great importance to the shape and size of their gluteus maximus. For women, this area is even more important, but do you know any exercises for the gluteus maximus? Which of these exercise methods are the most effective? Let’s take a look together next!

1. Elastic band glute bridge training

Elastic bands can help everyone exercise, and using elastic bands to do glute bridge movements can train the muscles of the buttocks. This exercise requires everyone to work hard first, with both feet spread out as wide as the shoulders. Next, the two feet must be perpendicular to the body, that is, the two feet should be parallel and not skewed. Next, cover both knees with elastic bands, and place both hands naturally on both sides of the body. After the two legs are opened outwards, the elastic band will feel tight. Then everyone starts to do the glute bridge movement at this time, which can make the gluteus maximus exert force, and when our buttocks reach the top, they need to contract Wait for about two seconds, and then slowly return to the original position, and your legs must be close together and parallel before you can retract.

2. Dumbbell weighted glute bridge

When using dumbbells to do the weight-bearing hip bridge, you must first prepare a yoga mat, and then lie on your back on the floor. Next, we need to start adjusting our body posture. First touch the soles of the two feet. At this time, tie the two legs slightly above the knees with elastic bands. When we open the legs , the elastic band will naturally feel tight. Then, when the tightness feels, put the dumbbells held in both hands in front of your lower abdomen and start doing the hip bridge movement. This action must be done 30 times before it can be effective. If you feel that the effect of the action is not obvious enough, you can do it together with a plank support.

3. Hip thrust training + weighted squats

The weight-bearing squat is also familiar to everyone. That is to say, adding weight to the squat can become this movement, and this movement will be more effective than the squat.First lie on the floor, then bend the knees of both legs, and open the legs, not close together. The size that can be opened is almost as wide as the shoulders, and then slowly bring the dumbbell to the top of the lower abdomen. At this time You can place a piece of sponge on top of your lower abdomen, and then you can push your hips upward, which is the most important hip thrust training in this movement. After holding on for another 15 reps, you can start doing weight-bearing squats. The weight-bearing squats are the same as ordinary squats, and then you can complete them with dumbbells in your hands.

Some of the above methods are a combination of two methods, and this method can better exercise your pupil major muscle, so you can try it.