YOU’RE SITTING ON IT!
Our largest muscle is not the latissimus dorsi, nor is it the quadriceps. They are second and third largest. Our largest muscle is the gluteus maximus.
The main function of this muscle is to extend and externally rotate the thigh at the hip joint. It also gives shape to the buttocks. Together, the glute muscles work to support our hips.
Training the gluteal muscles will contribute to overall lower body strength, power and stability.
TRAINING THE GLUTES
Here is a list of the most effective exercises for developing and shaping the gluteal muscles.
Squats. Performing squats with proper form can significantly engage the glutes. Ensure that you push through your heels as you rise from the squat position.
Deadlifts. Conventional or sumo deadlifts can activate the glutes. Be sure to maintain a neutral spine throughout the movement.
Lunges. Forward lunges, reverse lunges or walking lunges are all effective for targeting glutes. Be sure to take a long step forward (or backward) and push through the forward heel to best engage the glutes.
Romanian deadlifts. In this deadlift variation, keep a slight bend in your knees and hinge at your hips while maintaining a straight back. This emphasizes the hamstrings and hips. See below.
Hip thrusts. Sit on the floor with your upper back against a bench. Lift your hips to the ceiling, squeezing your glutes.
Step-ups. Step onto a sturdy platform or bench, pushing through your heel as you push your body up. Step up with a high knee lift for maximum glute involvement.
Glute bridges. These are similar to hip thrusts. Lift your hips off the ground while lying on your back. Squeeze your glutes at the top.
Box jumps. Engage your glutes explosively by jumping onto a box or other sturdy platform. Be sure to land softly and under control.
AMAZON
Amazon has several products that are useful in shaping the glute muscles. As an Amazon associate, I may use their links in my articles and I do so when I find relevant links. I may earn commissions with sales made from the links.
Each link will show complete descriptions, pictures, prices and suggestions for other similar or complementary items.
Hip and pelvis trainer for women.
Ankle bands with kickback strap.
Buttocks/hips trainer and toner
FINAL THOUGHTS
It seems to me that women do more specific glute exercises than most men. I was once in a fitness class with mostly women and was introduced to several glute movements that involved raising my legs backward while facing downward in a crouched position. The effect was quite intense.
Most men tend to do lots of squats and dead lifts, but most likely for the quadriceps and lower back. Just my observations.
Our glute muscles are not only the largest muscles, but also among the strongest that we have. Let’s not ignore them!
Please leave me any questions or comments in the “Comments” section below. Or email me, richard@myworkoutathome.com.
Let’s stay active!
