Butt exercises: the best exercises for fuller buttocks!
Did you know that the gluteus maximus is the largest and strongest muscle in the body? Those of us who work in the office no longer count the hours spent sitting. But the brigades serve much more than
that. In people who do not have any problems with movement, the glutes are muscles involved in walking, running, jumping and many other disciplines (skiing, snowboarding, skating, riding). If you love deadlifts, squats, back squats and more: you can thank your muscles.
The buttocks have three muscles. The gluteus maximus, the gluteus medius, and the gluteus maximus. The gluteus maximus is mainly involved in hip extension, thigh stabilization in extension and
external rotation. It also prevents pelvic reflux. The gluteus medius and gluteus maximus are mainly involved in the abduction movements, or the spread of the legs outward. The small glutes also play an essential role while walking. For example, it prevents the pelvis from collapsing on the raised leg.
Why is it so important to have gluteal muscles?
Have you ever heard of "dead butt syndrome"? This is not a joke. Sitting in front of a computer all day or taking long car trips can weaken your glute muscles. Other muscles are forced to compensate
for this weakness. The muscles of the lower back, thighs, and surrounding muscles can become overly developed, and this
unbalanced distribution of work can lead to strain, misalignment, injury, and pain. This also explains why some people struggle to target their butt muscles properly during exercise. It's really hard to engage an underutilized muscle.
Weak glutes can also promote poor posture, especially if the weakness is caused by long periods of sitting, which shortens the hip
muscles. On the bright side, strong glutes can improve every aspect of your daily life. Lifting something heavy, whether it's a rod or a bag of dirt, is easier. Runners, cyclists, skaters, and even swimmers improve their performance using strong gluteal muscles.
If you are injured, the real problem may be in your butt muscles. “Weakness of the gluteus maximus has been observed in many injuries such as anterior knee pain, ACL injuries, lower back pain, hamstring strains or strains, femoral impingement syndrome [hip
dysplasia], and ankle sprains,” say researchers from FIFA Medical Center of Excellence. "Weaknesses/imbalances at this level are factors that can contribute to or lead to injury."
How do you do this exercise
Begin your session with an energizing motion to make sure your glutes are responding properly. Lie on your stomach, legs straight behind you, resting your breastbone on your hands, hands on top of
each other, palms down, staring at the floor. Keeping the leg straight and the pelvis flat, quickly raise the left leg to the maximum, hold it for a moment at this height, then slowly lower it without touching the floor. Repeat this movement 19 times, then return to the starting position. Switch sides.
Then make a series of bridges, which are also very effective in activating. Begin on the floor in a lying position with knees bent and feet on the floor. Press your heels into the floor and raise your pelvis toward the ceiling until your shoulders, pelvis, and knees are aligned. Return to the starting position.
1. "American" aquarium surveys
Place your shoulders on the edge of the bench, feet on the floor and shoulders apart, toes slightly outward, and a barbell (loaded or unladen) on your hips. Press your heels into the floor and raise your
pelvis, engage your butt to raise the bar, so that your thighs and shins form a right angle at the knee, tighten your butt muscles well when you are at the top. Return to the starting position. Count once. Do 3 sets of 8 to 10 reps.
Standing, feet wide apart, barbell (laden or unladen) directly above toes, hands holding barbell handle and slightly apart from shoulders, hips back, back flat, shoulder blades narrow, looking forward away.
Activate the hips and push them forward to come back up, pushing the knees out. Lift the bar up to lock the legs and hips. Do 3 sets of 8 to 10 reps. If there is a hex bar in your room, try to use it to activate the glutes more.
3. Permanent Hip Additions
Start standing, with a short resistance band (light to medium resistance) around the thighs, knees unlocked, hands on hips, and shoulder blades back and down. Support yourself on your left leg and gently lift the right leg to the right side as far as possible while
maintaining your balance. Return to the starting position. Count once. Repeat the exercise 3 sets of 15 times. Do all reps on one side before switching to the other side. Use a wall or other surface to help if you are having trouble keeping your balance.
4. Bridges on one leg
Do the same bridge as for the warm-up, but straighten one leg at a time during repetitions. Repeat the exercise 3 sets of 15 times. Do all reps on one side before switching to the other side.
The traditional hip break into the bar is too high
Hip thrust in the American bar is too high
The squat belt is too high
Split squats (Bulgarian lunges) very high
The rush in the line is too high
The traditional impulse is too high
Barbell hip thrust pull (high pelvis with bar pull) too high
The squat position on one leg is adjusted very high
Conventional deadlift is too high
Hip girdle lunge (high pelvis with flexibility) too high
High parallel back squat
Hip thrust with the bar feet high
front squat high
Deadlift for a stiff leg high