Exercises for the gluteus maximus muscle for a woman in the gym, at home. Technique, photo

Exercises that are performed to develop the gluteus maximus muscle can be aimed at gaining muscle mass, relief, strength, or endurance in that part of the body. The preparation of a training program and the choice of sports equipment depends on what is the purpose of visiting the gym, as well as what result needs to be achieved.

Essence and basic principles

Exercises for pumping the gluteus maximus muscle must be performed according to basic training principles.

The essence of the training process in a gym is in the following aspects:

Fulfillment of the above principles of training in the gym and pumping the gluteus maximus muscle is a prerequisite for those athletes who wish to achieve a positive training result in gaining muscle mass, burning excess fat tissue or developing physical strength.

Indications for the beginning of use

Exercises for the gluteus maximus muscle have direct indications to be performed by men and women who have problems with their appearance, or suffer from pathologies of the musculoskeletal system. In the latter case, training in the gym is impossible only if there are direct contraindications.

Regular pumping of the muscles of the back of the thigh is recommended in the following cases:

• muscular dystrophy associated with the consequences of a violation of protein metabolism, or other pathological processes in the body, which led to a rapid loss of protein and weight loss;
• a sedentary and inactive lifestyle, which leads to a gradual atrophy of the muscle fibers of the back of the thigh;
• the presence of excess body weight, which is localized in the subcutaneous layer of the buttocks and mainly consists of adipose tissue;
• rehabilitation after physical injuries of the hip joint, which allow moderate physical activity;
• parallel training in other power sports, for the development of which it is necessary to uniformly pump the muscles of all groups, including the gluteus maximus (freestyle and Greco-Roman wrestling, long jumps, sprint sprinting, boxing, weightlifting);
• the psychological need to achieve aesthetically attractive forms of muscle tissue of the buttocks, which is especially popular among the female half of the population;
• a workout in the gym, which is aimed at developing other muscles, and pumping the fibers of the back of the thigh is part of the overall training program.

Exercises for the gluteus maximus muscle are indicated for men and women who want to stay in good physical shape, have beautiful and developed buttocks, and have physical strength.

Contraindications for use

Physical activity on the muscles of the back of the thigh is contraindicated for people who have diseases of the musculoskeletal system, internal organs and body systems.

For instance:

• a previously suffered infringement of the lateral nerve, when the risk of recurrence of the inflammatory process and dysfunction of the lower limb remains;
• varicose veins, thrombophlebitis, as well as increased fragility of the blood vessels of the legs;
• a postponed fracture of the bone of the lower limb, if less than 6 months have passed since the healing of the tissues. (after the expiration of the six-month period, it is allowed to perform exercises on the gluteus maximus muscle, but using minimum weights);
• arthrosis of the bone or connective tissue of the hip composition, which is in a chronic form of the course, or has passed into the stage of exacerbation;
• hemorrhoidal disease (the use of heavy barbells, weights, dumbbells, large weights on the simulator, can provoke a deterioration in health and an exacerbation of the disease);
• inguinal hernia of all stages and severity;
• intervertebral hernia, as well as displacement of the discs;
• diseases of the knee joints associated with the destruction of their tissues or the development of the inflammatory process;
• osteoporosis and increased fragility of bone tissue (occurs in men and women of a mature age group, in whose diet there is no sufficient amount of calcium, phosphorus, fluoride and vitamin D;
• chronic prostatitis in men (in the process of doing exercises on the back of the thigh, physical stress is created on the pelvic floor muscles, which are located in close proximity to the prostate gland, and their tension can cause an exacerbation of a chronic disease and acute pain syndrome);
• increased intraocular pressure;
• heart diseases associated with a violation of its rhythmic activity (tachycardia, arrhythmia, angina pectoris, bradycardia);

  

• previous stroke of the brain;
• severe traumatic brain injury, the consequences of which cause periodic disruption of the musculoskeletal system, attacks of dizziness and loss of consciousness;
• arterial hypertension, accompanied by hypertensive crises;
• vegetative dystonia.

Exercises for the gluteus maximus muscle should be performed in a gym only after a comprehensive examination of the whole body. Most of the physical activities that involve pumping the muscle fibers of the back of the thigh are associated with squatting with large weights, or pressing on simulators.

Before starting the training process, you need to make sure that you are in excellent health.

Helpful hints

Before going to the gym or doing sports at home, you will need to purchase equipment and sportswear.

For instance:

• sneakers or moccasins;
• T-shirt, T-shirt;
• shorts or pants;
• fitness gloves to prevent chafing of hands, dropsy and blood calluses;
• an athletic belt, so as not to rip the back and not provoke the formation of an inguinal hernia;
  
• elastic bandages that tie the knees (prevention of tendon sprains).

When going to the gym, you should always have a supply of water with you. Drink at least 1.5 liters of fluid during your workout. When doing dangerous exercises associated with squatting with large weights, you must use the services of a coach, instructor, or a friend.

Main complex

Exercises for the gluteus maximus include the following sports equipment that can be trained at home or in the gym.

Squats

To perform this exercise, you will need a barbell with a bar 2.2 m long.A set of pancakes is performed on its edges in order to choose the optimal weight.

After completing the preparation process, you must perform the following steps:

1. Legs are set shoulder-width apart.
2. The bar is fixed on the trapezoid on the back of the shoulders.
3. A deep breath is taken and the deepest squat is performed.
4. When exhaling, the athlete returns to the starting position.

The optimal number of repetitions is 8-10 times in 3 sets. It is very important that the posture is kept as even as possible throughout the training process. The weight of the bar can start from 50 kg or higher. This aspect depends on the body weight of the athlete, as well as individual physical strength.

Bench press on the simulator

It is necessary to use a simulator that provides for pressing large weights using the back of the thigh. To do this, you need to lie on the bench of a sports equipment and fix your back as tightly as possible. Legs are placed on the surface of the machine bed. The weight must be selected in advance.

Before starting the exercise, the safety spin is removed and the sports equipment is ready for use. At the time of lowering the weight, a deep breath is taken, and after straightening the legs and squeezing out the load, exhalation is carried out. It is recommended to do 12 reps in 3-4 sets.

Dumbbell lunges

An effective exercise that alternately pumps the back of the thigh.

Training is performed in compliance with the following technique:

1. In both hands, you need to take a dumbbell weighing from 5 to 10 kg.
2. Legs are set shoulder-width apart.
3. On inspiration, a step is performed with the right or left limb and a lunge is performed so that the maximum load on the buttock is created.
4. On exhalation, the leg is pushed off the floor and the athlete returns to its original position.

The exercise is done alternately on each leg. In the process of training, muscle fibers are pumped not only on the back of the thigh, but also on the quadriceps, lower leg, and rear biceps of the leg, and the tendons are also strengthened. Do 15 repetitions for each limb.

Row weight on the simulator

This is one of the most effective exercises that makes it possible to create maximum physical activity on the gluteus maximus muscle.

The training process is carried out as follows:

1. The set of the required amount of weight is carried out on the simulator.
2. The athlete lies down on the exercise machine bench, touching the surface of the abdomen with the bench of the sports equipment.
3. The lower leg in the area of ​​the heel is in contact with the handle for lifting weights.
4. On inspiration, a pull of weight is performed using the muscles of the posterior biceps.
5. On exhalation, the knee joint is extended and the weight returns to its original position.

It is recommended to perform 8 reps in 3-4 sets.Flexion and extension of the leg should be carried out smoothly and without jerking. Otherwise, blood vessels or tendons located in the hamstring region could be damaged.

Kettlebell squats

This hamstring exercise is only suitable for experienced lifters who work with heavy weights. To complete it, you will need to take a weight in each hand. The weight of a sports equipment can be 8, 12, 16, 24 or 32 kg, depending on the physical strength of the athlete.

Then you need to do the following:

1. Legs are placed so that the inner sides of the foot are located as close as possible to each other.
2. Kettlebells, which are clenched in the hands, are raised to the level of the shoulder girdle closer to the chin.
3. When inhaling, a squat is performed. All movements are done slowly so as not to lose balance and not provoke a fall.
4. On exhalation, the legs are straightened at the knees and the starting position is taken.

This exercise must be performed for 5-7 repetitions in 3 sets. This type of training process allows you to build muscle mass, develops physical strength and volume of the gluteus maximus muscle.

Fixing the result

In order for the positive result achieved in the gym to remain as long as possible, the following recommendations must be followed:

• refuse to use alcohol, drugs, tobacco products;
• drink as much water as possible;
• balance the diet by daily eating cereals, meat, fish, chicken eggs, lactic acid products;
• exercise no more than 3 times a week;
• sleep at least 8 hours at night, and also ensure yourself a daytime sleep of 1 hour;
• avoid stress and psycho-emotional overstrain;
• do not miss a workout.

The implementation of the above recommendations is a guarantee not only of preserving the results of the training process, but also ensures excellent health in general.

When to expect the effect

The first effect of performing a set of exercises on the gluteus maximus muscle will be noticeable after 1 month. continuous training process. In people who are prone to rapidly gaining muscle mass, a positive result may be noticeable much earlier than the specified time.

A stable effect of exercising in the gym or at home can be seen after 3-6 months. from the start of sports.

The longer the duration of the exercises aimed at developing the gluteus maximus muscle, the more visually noticeable the positive training result. Exercises that are performed on the gluteus maximus muscle include regular squats with a barbell, kettlebells, lunges, bench press and deadlift on simulators.

The result of the training process is the achievement of the effect of elasticity of the muscles of the back of the thigh, loss of excess body weight, increase in endurance, strengthening of the tendons and ligaments of the lower limb, pumping of all muscle groups of the leg. This part of the body becomes more attractive and physically developed.

Glute Exercise Videos

Effective exercises for the gluteal muscles for a woman:

https://youtu.be/z4gYdaBAuUs