The gluteus maximus is a very large and powerful muscle group in the body. The main function of your glute muscles is to extend the hip and move the thigh rearward. It is a myth that only women exercise to improve the appearance of their rears. Men also want an eye-catching backside, although many might not want to admit it. Unfortunately, the rump is a favorite area for fat to collect -- second only to the abdominal region. Therefore, any effective program targeting the glute area should also include a proper diet.
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To perform squats, begin by standing with your feet shoulder width apart for proper balance. Use a barbell resting on your shoulders with a moderate amount of weight -- enough to allow finishing the desired amount of repetitions without breaking correct form. Bend slightly at the waist and knees as you begin lowering yourself to the floor until your quadriceps are about parallel to the floor, as if sitting in a chair. Be sure to keep your back straight and chin up for 8 to 10 repetitions. Return to the start position to complete one repetition. Perform two sets of 8 to 10 repetitions.
To begin, stand with one leg 12 to 18 inches in front of the other. Place your hands on your hips and bend your forward knee, keeping your back straight. Continue to descend toward the floor until your front quadriceps is parallel to the floor and your rear knee touches the floor. Focus on keeping your weight on your front heel. Rise back to the starting position, completing one repetition. Do 10 to 12 repetitions before switching legs and repeating the process -- completing one set. Do two to three sets.
Start this exercise standing before a step, bench or low chair. Beginning with either foot, step up onto the bench, following with your other foot until you are standing atop the bench, feet together. Lower one foot, then the other, back down to the floor, completing one repetition. Alternate the foot you begin each repetition with throughout the set. For an added challenge, use a lightweight dumbbell in each hand. Do one to two sets of 12 to 15 repetitions each.
To perform the dead lift, stand in front of a barbell with your feet shoulder width apart. Use a shoulder width grip with your palms facing downward toward the floor. Bend slightly at the hips and knees, keeping your back straight throughout the lift to avoid undue stress and possible injury to your back. When ready, stand up slowly, straightening your legs and back while keeping the barbell close to your legs. Pause briefly before returning the barbell slowly to the starting position, completing a single repetition. Do one set of 20 to 30 repetitions.