The gluteus maximus is one of the largest and most powerful muscles in the human body. Its primary purpose is to extend the leg at the hip joint, along with the hamstrings. At a normal walking pace, you will not feel a strong muscular contraction of the glutes. When you increase the intensity through an incline or speed, the glutes take a more active role. Perform one set of eight to 12 repetitions for each exercise if you are just beginning an exercise program. Adjust volume and intensity as you progress
Glute Bridge
A beginner exercise that does not require any equipment is the glute bridge. Lie on your back with your knees bent, feet hip-width apart. Relax your arms at your side. On an exhale, contract your glutes and raise your hips toward the ceiling. Press through your heels, and squeeze your butt at the top of the movement. Inhale, and slowly relax back to the start position.
Stability Ball Glute Bridge
To increase the intensity, use a stability ball for the glute bridge. Lie on your back with your legs straight, and your heels in the center of the stability ball. Arms are at your sides, or in a "T" position for more difficulty. On an exhale, squeeze your glutes and raise your hips toward the ceiling, pressing your heels into the ball. Move slowly and use your core muscles to keep the ball steady. Inhale, and slowly move back to the start position.
Stiff-Legged Deadlift
An advanced exercise that will challenge your glutes and hamstrings is the stiff-legged deadlift. You need dumbbells or a barbell to perform this exercise. You also need to have an adequate amount of core strength to maintain a neutral spine through the full range of motion. Stand with your feet hip-width apart, toes straight ahead. Relax your arms at your sides, holding the weight with your hands shoulder-width apart. Relax the knees enough so they are not locked out, and stay in this position the whole time. Inhale, and slowly hinge forward at the hip with your spine neutral, lowering until you feel a pull in your glutes and hamstrings. Exhale, and squeeze your glutes, driving your hips forward to reach the start position.
Squat
Squats are a multi-joint exercise that can be adapted for different levels by changing the resistance or depth of the movement. Stand with your feet hip- to shoulder-width apart, knees and toes pointing straight ahead. Beginners should use only body weight to start. Arms are down at your sides or on your hips. Knees will stay over the ankle through the entire movement. Shift your hips back slightly, and begin to bend at the hip and knee; these two joints will move together. Lower your body until you feel you cannot go further, or your heels start to lift off the floor. Exhale, and slowly straighten your legs and squeeze your glutes all the way to the start position.
References
- "Strength Training Anatomy"; Frederic Delavier; 2006
- "Essentials of Strength Training and Conditioning"; National Strength and Conditioning Association; 2008
- American Council on Exercise: Butt & Hip Exercises
- "ACSM's Guidelines for Exercise Testing and Prescription"; American College of Sports Medicine; 2009
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