The gluteus maximus is the largest segment of the glute muscles. By building this muscle, you will give your backside a lifted, rounded look that can boost your self confidence. As an added benefit, stronger glutes help you perform better in sports and even with daily tasks. A workout for the gluteus maximus has specific details that need to be taken into consideration.
Preventing Injury
Performing a workout with cold, tight muscles raises your risk for injury and reduces your chances of lifting your butt. Before you exercise, spend a few minutes doing dynamic stretches which move your body parts through a range of motion. These help acclimate your body to exercise and slowly increase your core body temperature. Perform stretches such as leg swings, side bends, alternating toe touches, high knees and forward bends.
Gluteus Maximus Function
The glutes move the thighs backward in a motion known as hip extension. To lift your butt, you need to craft your workout around exercises that involve this motion. Perform exercises like single leg split squats, stepups, lunges, stiff-leg deadlifts and glute kickbacks. These exercises work not only the glutes but also target the hamstrings, which sit on the back of the thighs.
Body Mechanics
Moving through a full range of motion is an important form pointer when it comes to doing glute exercises. If you fail to do this, your muscles will not get fully activated and your results will be compromised. You also need to focus hard on squeezing your glutes at the midpoint of your exercises. For single leg split squats, stand with your back to a bench and hold a barbell across your shoulders. Carefully raise your right leg behind your body, place the top of your right foot on the bench and look straight ahead. Keeping your abs tight and back straight, lower yourself down by bending your left knee. Once your thigh parallels the floor, rise back up and squeeze your glutes for a full second. Repeat for a set of reps and switch sides. You also have the option of holding dumbbells at your sides.
Choosing Your Resistance
To fully tax your gluteus maximus, you need to use enough resistance. Aim for a weight heavy enough that you can complete only eight to 12 reps with proper form. Because glute kickbacks are body-weight exercises, strap on ankle weights to increase your resistance. Perform four or five sets and work out three days a week on nonconsecutive days. Working out every day will lead to overtraining and not give your muscles time to recover.
Stretching
Stretching after your workouts will speed your recoveries and reduce soreness. Perform static stretches for your glutes, which are held for an extended period of time. A lying crossover stretch is good for the glutes. Lie face-up with your knees bent and feet flat on the floor. Carefully lift your right foot and place the outside of your ankle on your left thigh. Lower your legs down to the floor on your left side, hold for 20 to 30 seconds and switch sides.
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