The gluteus maximus muscles, more commonly known as the buttocks, are a large muscle that helps to support the hips, pelvis, and the legs when standing or raising to a standing position. Exercising these muscles helps when coming to a standing position, whether it is lifting or otherwise, and working the gluteus maximus muscles can help to shape the overall buttocks and have a less fattening look to it. There are exercises you can perform at a gym to shape your buttocks, but if you do not have access to a gym or a weight set there are also other exercises you can do that do not require equipment.
Lunges and squats are two lifts that can help to shape and strengthen these muscles. The squat is performed when a barbell is laid across the shoulders behind the head and, keeping your back straight, you squat down and extend your hips until your thighs are parallel to the ground. Once you get to this point you use your legs with your back continuing to be straight to lift yourself back up. Large amounts of weight will strengthen not only your gluteus maximus muscles but also your quadriceps on the front of your leg.
Lunges are a less exhaustive workout than the squat, but it also means that considerably less weight can be used during the exercise. However, if you are only trying to tone your gluteus maximus, the less weight is not too much of a problem. You begin with two dumbbells in each hand by your side (or a barbell laid across your shoulders as in a squat) and you take one big step forward, landing first on your heel and then moving to your toe until your foot is flat and lower yourself until your back knee is close or touching the ground. From here you raise yourself back up and continue to the other side with the opposite leg in a similar motion. These actions should be slow and controlled and never quick, as it can result in injury. Once both legs have been used once, this is one repetition. The lower you go, the more your glutes will be worked when you are raising yourself back up.
The deadlift is another exercise that can be used to strengthen your gluteus maximus, because it involves using your legs to get back from a squatted position to a standing position. With two dumbbells or a barbell at your feet, you lean down and keep your back straight. With your hands on the barbell at about shoulder width apart and your knees bent, stand straight up and extend your hips forward and your chest outward until you are at a completely standing position with the barbell at around your thighs or waist. Slowly and with a controlled motion lower the weight back down to the ground to complete one repetition. The lunge, squat, and deadlift are three great exercises that can be used to strengthen the gluteus maximus muscles, but they require a weight set or time at the gym.
If you do not have access to weights, one exercise that will work your glutes is called the hip extension. While laying flat on your back, bend one leg until you can place your foot flat on the ground and having your knee pointed upwards. Place your arms flat on the ground or mat at your sides. Extend the other leg all the way out and keep it straight – this is the side that you will be working with your gluteus maximus. From this position, raise your leg as well as your upper body (keeping your head and arms still on the floor) while keeping the extended leg extended. Keep your leg and back is a (more or less) straight line and lower yourself back down. This is one repetition for one leg.
A second way to exercise your gluteus maximus muscles without weights requires a surface, such as a counter top or table that can support your weight and has enough space behind you. While laying your upper body on the surface (lying on your stomach) and holding on with your arms, you extend your hips and lift your legs as high as you can while keeping them straight until your entire body is parallel to the floor. Lower your legs slowly back down to the position they were at before for one repetition and repeat.
The third and most basic exercise you can do to work your gluteus maximus muscles without weights (but can also be done with weights) is the step-up. With either a box (or weight lifting flat bench) in front of you or to your side, you merely place your foot on the surface and lift yourself up so that both of your feet come to rest on the surface while keeping your upper body straightened. Using a similar motion in reverse, step back down and step back up leading with the other foot. Once both feet have led once, this is one full repetition. If the bench is at the side instead of the front, you are unable to place the second foot on the box or bench, so just step back down. Though you should not over work any one muscle, a combination of any of these six exercises can help to strengthen your gluteus maximus and shape your buttocks.
Reference:
- hubpages.com/hub/Strengthening-Exercises-For-Legs
- ezinearticles.com/?Beginners-Guide-to-Bodybuilding&id;=2952302
- www.associatedcontent.com/article/2297901/the_best_thigh_exercises.html?cat=5
