Butt training is always ignored by everyone, but in fact, the buttocks also need to be exercised. If the buttocks are not exercised, they may become very flat. If you want to have a better figure, you should pay close attention. Time to practice synchronization. Next, let’s take a look at the gluteus maximus training methods. Among the following ten methods, there is always one suitable for everyone, so let’s learn about it together!

Squat

As we all know, squats are an exercise that can help you exercise your thighs and lift your buttocks at the same time. In fact, its role is not only to lift your buttocks, but also to help you develop your gluteus maximus muscles.

Lunge

Lunging allows us to quickly burn excess fat in the legs and buttocks during this exercise. In this way, the excess fat is removed, and the buttocks muscles can be more effectively stimulated in the future, and the buttocks muscle lines will change. You can look better and get exercise at the same time.

Side lunge

Side lunge is to open the legs wider than the shoulders. The purpose of this exercise is to connect the muscles of our inner thighs and the muscles of the outer buttocks.

Lift your legs on the ball

For this action, you need to prepare a ball, then support your body with your hands and put your legs on the ball. At this time, your body is parallel to the ground. Lifting your legs on the ball not only requires a sense of balance, but also makes everyone's shoulders retract. Tight so your core is on your hips. Lifting your legs allows your hips to move and become more developed.

Hip raise on ball

The force point of this movement is on the gluteus maximus, and this muscle is also the largest muscle in the body. When doing this exercise, do not let the back muscles exert force, otherwise it becomes a back exercise. Bend your knees 90 degrees and bring your feet together, then squeeze your hips and thighs toward the ball.

Glute Bridge

　This action actually involves bending your knees, lying flat on the ground, and then raising your lower body up, like a bridge. This action is actually a classic exercise for buttocks. However, it not only exercises buttocks, it can also help remove excess fat from thighs.

Side leg raise

This action is actually very simple. First, lie sideways on the floor, and then use the arm close to the ground to prop up your head. Then lift the leg up with the other side close to the ground. Repeated leg lifting can exercise the buttocks and gluteus medius and minimus.

Kneeling position with side leg lift

This exercise requires everyone to prepare a mat first, and then kneel on the mat. Next, the upper body supports the lower body with the elbows, the knees are bent, one foot kneels on the floor, and the other foot is lifted up. Exercise your butt muscles while raising your legs.

Mountaineering style

In fact, this action is very simple, just like everyone is doing push-ups, but the arms are upright, squatting on the floor, the knees are bent, and the posture needs to be the same as when everyone is running. The upper body must be stabilized, and the lower back must be protected from participating in the exercise during the pushing movement, which can effectively exercise the buttocks.

Incline training

This exercise can be completed using a treadmill, because the treadmill can slightly adjust the range of motion and use a 5% to 7% incline to achieve a synchronized exercise effect, and it can also bring health to the heart and lungs.

The above ten exercises can be very effective in exercising the buttocks, and most of them can be performed directly at home without any equipment. I hope everyone can use these help to get better exercise.