Are you an exercise lover looking to get the most out of your workouts? If so, you might want to consider adding the gluteus maximus into your routine.
That's right—your "butt muscles" are actually much more than just a place for tight pants and good lipo - they’re essential core muscles that can help improve athletic performance and even prevent injury.
And with the right exercises, you can shape them up fast.
So, keep reading if you're ready to learn some amazing gluteus maximus exercises that will have everyone complimenting how toned your butt looks:
Best Gluteus Maximus Exercises For Mass
Adding these gluteus maximus workouts to your routine will result in substantial mass:
1. Cable Glute Kickback
Cable glute kickbacks effectively target the gluteus maximus and hamstrings, helping to enhance glute strength, stability, and muscle definition.
How To Do It?
- Attach an ankle cuff to a low cable machine and change the weight to match your level of exercise.
- Stand with your feet hip-width apart in front of the cable machine and grab the handle or support for balance.
- Engage your core, keep your standing leg bent slightly, and keep your upper body steady.
- Kick your working leg (usually your right leg) straight back, stretching your hip until your leg is parallel to the ground or a little bit higher.
- At the top of the move, squeeze your hips and pay attention to the contraction.
- Slowly move your leg back to where it was at the beginning.
- Finish the number of reps you want, and then switch sides.
Tips
- Don't move your leg around or use motion to do the move. Don't let it get out of hand.
- Keep your back straight and don't arch it too much as you do the movement.
- Focus on squeezing your glutes at the top of the action to get the target muscles working as much as possible.
- It's important to use a weight or force that makes you work hard without letting you lose your form. Gradually add more weight as you get stronger and more used to the exercise.
2. Donkey Kicks
Donkey kicks isolate and target the gluteus maximus, helping to strengthen and shape the muscles in the buttocks while improving hip stability.
If you are looking for a result-driven gluteus maximus exercise for growth, donkey kicks could be your best bet.
How To Do It?
- Start on all fours with your hands right under your shoulders and your knees right under your hips.
- Lift your right foot toward the sky while keeping your right knee bent and your right thigh parallel to the ground.
- At the top of the move, squeeze your glutes and make sure you feel a tightness in your right glute.
- Lower your right leg back down without letting it hit the ground, and do this as many times as you want.
- Do the motion with your left leg by switching sides.
Tips
- Keep your core engaged and keep your back neutral while you move.
- Instead of depending on momentum, put your attention on using your glutes to lift your leg.
- Don't round your back too much or let your hips turn too much as you do the exercise.
- You can add more of a challenge by using ankle weights or resistance bands to make the movement harder and more intense.
Added Bonus:
Best Exercises For Gluteus Minimus
Gluteus Maximus Exercises No Equipment
If you don’t have any equipment, there’s no need to be concerned at all, as we have got you covered with these ingenious no-equipment gluteus maximus stretches and workouts:
3. Walking Lunges
Walking lunges should be on your list of top gluteus maximus exercises to increase size as they target the glutes, quadriceps, and hamstrings, helping to improve lower body strength, stability, and overall muscular development.
How To Do It?
- Stand tall with your feet hip-width apart and your hands on your hips or by your sides.
- Take a big step forward with your right leg, lowering your body until your right thigh is parallel to the floor. Keep your knee directly above your ankle.
- Push off your right foot and bring your left foot forward, stepping into the next lunge.
- Continue alternating legs and walking forward, keeping your core engaged and maintaining an upright posture.
Tips
- Keep your torso upright throughout the exercise, avoiding excessive leaning forward or backward.
- Engage your glutes and hamstrings to push through your heels and rise back up to the starting position.
- Start with shorter strides and gradually increase the distance as you become more comfortable and confident with your balance.
4. Frog Pumps
Frog pumps work the glutes, particularly the gluteus maximus, helping to improve hip thrust strength, activate the posterior chain, and enhance glute development.
It’s one of the best gluteus maximus workouts at home that can do wonders.
How To Do It?
- Lay flat on your back with your knees bent and the soles of your feet together. Let your knees fall open to the sides.
- Put your hands down by your sides to keep yourself stable.
- Lift your hips off the ground by squeezing your glutes and pushing through your heels until your legs and torso are in a straight line.
- Stop for a second at the top and squeeze your glutes even harder. Then, slowly lower your hips back to the starting position.
Tips
- Focus on keeping a strong connection between your mind and your glutes as you do the practice.
- Try not to use too much energy or arch your lower back.
- Try different foot placements and hip heights to find the pose most activating the glutes.
5. Split Squats
Split squats are amongst the best gluteus maximus stretches that help improve lower body strength, stability, and balance by focusing largely on the glutes, quadriceps, and hamstrings.
How To Do It?
- Stand with one foot in front of you and the other foot behind you, with the ball of your back foot on the ground.
- Keep your back straight and your center engaged.
- Lower your body by bending both knees until your front thigh is level to the ground. Make sure your front knee stays right above your ankle.
- Push through your front heel and squeeze your glutes at the top as you return to the starting position.
- Finish the number of reps you want, and then switch sides.
Tips
- Keep your back straight, and don't lean too far forward during the practice.
- Keep your front knee steady and don't let it cave in on itself.
- If you have trouble keeping your balance, use a support like a wall or a chair until you feel stable enough to do the exercise without help.
Over To You
So, there you have it, everything that you need to know about Gluteus Maximus exercises.
These exercises can help tone and define your bottom half and offer a variety of great health benefits.
Plus, the exercises can easily be done in the comfort of your own home- whether you’re someone who prefers doing squats in the bathroom or would rather sex up their leg work on the balcony- it’s hands down one of the most efficient workouts out there.
Now what are you waiting for? Have fun getting your glutes ready for summer.
And don't forget to keep visiting https://gripzilla.co/blogs/news for more tips and tricks related to exercise and fitness.
