Among the people who do fitness exercises, many are men. They exercise in the gym. Most people are taboo about buttock training, thinking that it is a very feminine expression. In fact, the gluteal muscles include gluteus maximus, gluteus medius and gluteus minimus. Improving their strength can help us stabilize the strength of the lower limbs, and also help to cooperate with waist strength to make the core stronger. Therefore, it is necessary for both men and women to exercise the gluteus medius. Today, let’s take a look at some strength training methods for the gluteus medius.
Method 1: Weight-bearing hip thrust
There are many benefits to exercising in the gym. The most obvious is that no matter which muscles you want to exercise, you can find training equipment that matches them. To strengthen the gluteus medius, we need to do some weight-bearing exercises, and weight-bearing hip thrusts are a good choice. When you first start doing it, the weight can be lighter. When you are fully adapted to the intensity of the movements, you can add more weight and the effect will be better.
Method 2: Side leg lift with elastic band
If you want to exercise the strength of your buttock muscles, especially the gluteus medius, doing some side leg raises will have good results. However, in order to improve the strength level of the gluteus medius, we can use elastic bands to complete side leg raises. With the help of elastic bands, the leg raising process will receive uniform and constant resistance, and the stimulation of the gluteus medius will be increased. Correspondingly, the exercise effect will be better. When you first start doing it, just do ten times in each group. The movements should be slow and the stimulation is in place.
Method 3: Single-leg box squat
Squats help to exercise the strength of the legs. In fact, they can also stimulate the gluteus medius. However, in order to enhance this stimulation, we can do box squats, which can be achieved with the help of a flat fitness bench, so that it can be more Good stimulation of the gluteus medius, improving its strength level. In addition, you can also use dumbbells to do weight-bearing squats. The movements are standard and the effect is good.
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