Before moving on to the best exercises for the gluteal muscles, you need to briefly delve into the theory. This will help you understand which muscles are best used in which movements. For this, we give the floor to Victoria Limanskaya, trainer of the Reboot Fitness network of premium sports studios.
What exercises will help you improve your hips?
Imagine that the gluteus maximus muscle can be divided into three parts: upper, middle, lower.
— The upper part of the muscle consists mainly of slow type fibers, which can work for a long time, but without much effort: they ensure our posture (body position assumed by a person in space – Ed.). Therefore, the movement in which they are maximally involved is body extension (imagine how you bend over on one leg).
– The middle and lower part of the hip consists of fast-twitch fibers that can apply a lot of force in a short time: these fibers are more active during hip extension and love heavy weights and plyometric modes (they help you do high jumps, for example).
To qualitatively develop the gluteus maximus muscle, you need to use movements that load both types of fibers in training. Therefore, below we offer you a set of five exercises that will perfectly cope with this task.
Each exercise should be performed 4 sets of 12 times.
Exercise “Squatting in the pit”
The goal is to allow the pelvis to drop below the knee joint. Pay particular attention to the fact that you must always keep your muscle in good shape by avoiding a phase of complete relaxation in both the eccentric phase (downward movement) and the concentric (upward) phase. By the way, dumbbells can be replaced with water bottles if the first ones are not at home.
“Bulgarian lunge” exercise
In this exercise, you need to individually select the angle of inclination of the body at which you will feel the maximum tension of the hips. As you go up, try to imagine that you are not pushing up with your front foot, but pushing the ground out from under your sole.
“Two-legged Romanian deadlift” exercise
The main phase in this exercise is eccentric (downward movement). Do this more slowly, feeling the muscle tension.
Exercise “Hyperextension with elastic band”
The main task here is to lift your hips off the floor and also feel how the abdominal muscles are stretched.
Exercise “Gluteal bridge”
In this exercise, you need to choose your individual foot placement so that the load goes exactly to the gluteus maximus muscle and ensures the appropriate amplitude of movement for you.
Source: People Talk
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