Gluteus medius and gluteus maximus location

Buttock muscle training is as important as abdominal muscle training. A beautiful buttock shape can directly affect the shape of the human body and the appearance of the feet. However, the muscles of the buttocks are divided into gluteus maximus and gluteus minimus. If you want to train these two positions, you cannot use the same method to train them at the same time. Next, we will introduce to you the training methods of gluteus maximus and gluteus medius. If you are interested, please continue reading!

Side-lying straight-leg swing

This posture is used to exercise the gluteus maximus. The posture is actually very similar to the key points of the reverse goat raise. First, you need to lift your legs up to exercise the buttocks muscles. During the movement, the legs should be lifted as high as possible and stretched a little, and the force of the same technique should be used to contract them. In this way, the lower part of the body will be exercised instead of relying on inertia. When the body is falling, it is also necessary to slow down the speed, and the time to descend should be as short as a few seconds. However, when the body stands up, it is necessary to be faster as much as possible, and it should stand up in about one second. Try to use the method of slow down and fast up throughout the whole process of doing this set of postures.

Seated straight leg swing

This exercise is also used to train the gluteus maximus. This exercise requires the use of a puller. First, we need to use the puller to pull our legs back, so that the muscles of the buttocks can be trained as a whole. Next, we stand up with our backs to the machine and lift our feet, making a posture similar to a donkey kick. At this time, a tensioner can be tied to the knee joint area to bear the weight, with the heel as the force point. During the training process, the legs are suspended in the air, so they will be subjected to a certain amount of force, and we have to use our own strength to straighten the legs a little bit, and the gluteus maximus can be used to lift the legs to the maximum.

Side sleeping hip abduction

The last movement mentioned is to exercise the gluteus minimus. The movement requires everyone to lie on the floor on their side, then raise their arms close to one side of the floor and put their heads on the palms of their hands. That is, use your elbow to support your body, put the other hand on the side of the thigh, hold the barbell, and then lift your legs during the movement, and the barbell is lifted up with the legs. This posture can be done 15 to 20 times in each set, and 3 to 4 sets a day will be enough.

The above-mentioned exercises can help exercise the upper and middle parts of the buttocks. If you think these movements are more effective, you can do them more often in a day.

Gluteus minimus and gluteus maximus

The gluteus minimus and gluteus maximus are the posterior muscles of the buttocks. The gluteus minimus is roughly fan-shaped, located on the outer upper side of the buttocks, outside the ilium, ending at the greater trochanter of the femur, and covered by the gluteus maximus.

The gluteus maximus is the thick square muscle of the buttocks, which forms the buttocks protrusion with the subcutaneous tissue of the buttocks. It originates from the outside of the ilium and the back of the sacrum. The muscle bundles are thick and slant outward and downward, passing behind the hip joint and ending at the gluteal tuberosity of the femoral head and the iliotibial band. Its main physiological function is to extend the hip joint and prevent the pelvis from protruding forward when the body is standing.