How to Improve Your Gluteus Maximus

By Sam Grover

Your gluteus maximus is the main muscle in your butt. If you do not like the look of your gluteus maximus -- whether it's too flabby or too big -- the key to improving it is to perform strengthening exercises. Working your gluteus maximus will help burn fat and make it look smaller. If you think your butt is already too small, exercising your gluteus maximus will make the muscles larger and more shapely. Either way, working this muscle will improve the look and feel of your derriere.

Squat two or three times a week. This is an exercise that works your entire bottom half -- and portions of your top half -- and its key muscle is your gluteus maximus. Put a bar across your shoulders, with your shoulderblades down and together, your butt squeezed and your stomach muscles engaged. Take a deep breath and squat -- keep your feet flat and your knees behind your toes. Push back up to complete one repetition.

Squat with only the bar at first, then gradually add weight. Do three sets of five repetitions every time you work out. When you manage to do this with perfect form, add 5 lbs. to the bar. Once you manage to squat with perfect form with 5 lbs., add five additional pounds and so on.

Lunge by standing, then taking a large step forward and leaning into your knee. Repeat with the other knee. Start with no weights, then hold a 5 lb. dumbbell in each hand and gradually increase over time.

Lie on your back and slowly raise your upper body, one vertebrae at a time. Make sure you engage your gluteus maximus through the entire exercise, and hold it in the top positon for one minute.

Deadlift by crouching in front of a bar with a straight back. Grip the bar, then stand up by first pulling with your shoulders then pushing on your heels. Once you are standing up straight, reverse the motion to complete one repetition. Ensure that your shoulders are together and angled down to keep your back straight during the motion. Perform one set of five repetitions every time you squat.

Sit at a machine leg press with your feet at shoulder-width, then push until your knees are almost locked. Perform five sets of five reps, following the same weight guidelines as you did with your squat.

bibliography-icon icon for annotation tool Cite this Article

Related Articles

More Related