Many bodybuilders don’t pay much attention to buttock muscle training. In fact, buttocks muscle training is a must-do for women with an S-shaped figure, and it is also an important muscle part for people to walk better.

For office workers who sit for a long time, the hip muscles are generally looser. Loose muscles can easily lead to sagging of the buttocks, which is a fatal blow to a woman’s figure.

In fact, exercising your buttock muscles can make your buttock muscles firmer, and tightening your gluteal muscles can make your body shape more beautiful.

To train the gluteal muscles, you must have an understanding of their composition. The gluteal muscles are mainly composed of the gluteus maximus, gluteus minimus and gluteus medius. So how to stimulate the gluteal muscles? In fact, many leg training movements involve the gluteal muscles, such as squats, which are a good example.

The body is a connected complex, and the continuity of training is closely connected. Here are some simple daily gluteal muscle training methods recommended:

Squats< /p>

This action is a standard action for exercising leg muscles and quadriceps. If the action is done correctly, it can also exercise the gluteal muscles accordingly.

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When doing the movement, your knees should be in line with your toes, your arms should be straight, your feet should be stationary, your hips should be squatted back, and the soles of your feet should be downward.

Generally, it is enough to maintain 3-4 sets of movements until the buttock muscles feel sore.

Glute Bridge

During training, bring the upper and lower legs together and bend them at 90 degrees, so that the buttock muscles are clamped and raised, and the knees, shoulders, and hips remain straight. The middle can also provide appropriate static support and up and down movement.

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Sumo Squat

This posture is obviously different from the traditional squat, and it is more intense on the buttock muscles. It can be said to be a training action specifically targeting the gluteal muscles.

This action can also bear a moderate amount of weight. Kettlebells and dumbbells can stimulate the hip muscles more significantly.

Kneeling leg raise

This action can also strengthen the body's balance and make movements. Keep your shoulders relaxed while stretching your left arm, keeping your upper body on a flat surface as much as possible.

During the hip muscle training process, tightening the muscles is the key. Try your best to feel the corresponding muscle force. Those who have done corresponding training can start with the above movements. After practicing for a period of time, you will find that your body shape will also change accordingly.

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Related links: Gluteus maximus fitness illustration (gluteus maximus introduction)