Four Exercises to Strengthen the Gluteus Maximus, Suitable for Women to Collect
Every exercise has its effect, and squats are a good one to strengthen the lower body, but they are not the only ones. Since squats are usually focused on leg training, they are not targeted at the glute muscles. If you want to make your butt bigger, you need to train the three muscles that make up the gluteus maximus, gluteus medius, and gluteus minimus.
The gluteus maximus is often of interest to women, helping you to get a 'high-heeled and firm' peach butt. Train your glutes twice or three times a week, with enough recovery between workouts. The following five exercises can be included in your daily workout, with four sets and 10 reps for each exercise.
1. Barbell Hip Thrust
- Squat down on an elevated bench, with your shoulder blades aligned with the edge of the bench.
- Place your feet parallel to your hips, so your ankles and knees are aligned.
- Slightly point your toes outward to target the gluteus medius, rotating your feet outwards.
- Pull your chin back and press your heels down and lift your hips, contracting your glutes.
- After your thighs are parallel to the ground, return to the starting position.
This exercise typically involves placing a barbell on your upper thighs, but if you are a beginner, you can perform it without weight. Or, you can loop a resistance band around your thighs just above your knees.
2. Hip Abduction
- Sit on a hip abductor machine, with your knees leaning against the pads, keeping your back straight and your shoulders back.
- Engage your core and apply pressure to the outer thighs and knees, squeezing your hips throughout the movement.
- Push the pad outwards as far as possible.
- Return to center.
To make this exercise more challenging, we recommend raising your hips from the chair and pressing on your heels. You can also place a resistance band around your thighs just above your knees.
3. Back Extension
- Lie face down on an hyperextension bench, with your knees slightly bent and your feet slightly raised.
- Slightly point your toes, then fold your arms across your chest.
- Fold your upper body onto the machine, pointing towards the ground.
- Then, apply pressure with your toes and drive your hips into the pad to raise your upper body to a straight line.
This exercise is more challenging and focuses on contracting your glutes during the lifting process.
- Glute Bridge
- Kneel on the ground with your spine straight and back flat.
- Bend your knees 90 degrees, pushing one leg back, so your foot slightly comes off the body.
- Raise your leg upwards, and at the beginning of the movement, squeeze your glutes.
Keep your back straight, return your leg to the starting position.
