How to use a barbell to exercise the buttocks muscles

April 9, 2023

The buttocks are not only the pursuit of women, but also a lot of fitness-loving men extremely want to get, today is mainly to introduce two methods to exercise the gluteus maximus through the barbell, I hope that the small partners to train the buttocks muscles have some help.

The back of the neck squat

The back of the neck squat action is based on the dumbbell squat to play.

Target exercise muscles.

The quadriceps, all the adductors, glutes and all the erector spinae muscles, is one of the best movements to exercise the muscles of the legs and buttocks.

Action elements.

Legs apart, hands holding dumbbells or barbells on the back shoulder to do squatting action. This movement can be used to narrow, medium and wide stride for multi-modal exercise to achieve a full range of muscle stimulation.

Supine butt lift

Supine hip lift (Hip Thrus) is similar to supine bridge hip lift, both in terms of movement and effect are very similar, is a comprehensive exercise method, exercise involves the gluteus medius, thigh hamstrings (i.e. posterior femoral muscle group), abdominal muscles, but mainly exercise gluteus maximus. But the supine top hip action has a distinctly different place, relatively speaking, so that its action amplitude is greater, stimulating the gluteus maximus more deeply.

Target exercise area.

Gluteus maximus

Action essentials.

1. Preparation position: supine, so that the upper back against the box or bench, bending knees, feet on the ground, the abdomen can be burdened with a barbell to carry the weight. Exhale, keep your abdominal muscles in a contracted state, contract the gluteus maximus, and lift the hips upward, as far as possible, stay 1-2 seconds; inhale, slowly return to the original position, repeat.

How to use the barbell exercise back muscles
Fitness both to train the pectoral and abdominal muscles, but also can not ignore the exercise of the back muscles, a wide back will make men look more powerful, more attractive, now mainly to explain

April 9, 2023
How to use the barbell exercise biceps
The barbell is the exercise way to exercise the body through the right amount of weight exercises, many fitness enthusiasts, commonly used barbell exercise biceps, the following to see how the biceps

April 9, 2023
How to use the barbell exercise triceps
The triceps is at the back of the upper arm and it has three heads: one attached to the scapula and the other two attached to the humerus. The triceps are also stimulated when you train the pectoral m

April 9, 2023
How to use the barbell exercise deltoids
Barbell is a common fitness equipment, through the barbell can quickly improve muscle strength and circumference, today we will mainly introduce, how to use the barbell to exercise deltoids. Straig

April 9, 2023
The Best Time to Shower After Exercise: A Guide to Post-Workout Hygiene
After exercising and sweating profusely, many people feel uncomfortable with their sticky bodies and therefore have the habit of taking a shower immediately after exercise. They believe that this can

October 30, 2023

Hot Picks

1

Yoga for the Cervical Spine: Benefits, Risks, and Protection
There are many benefits to practicing yoga, not only for shaping and losing weight, but also for the health of various parts of the body, including the joints. So, does practicing yoga have benefits

October 31, 2023
2

Exercises to Avoid for Children's Growth and Development
Some parents think that their children are too short and try to make them taller through exercise. However, during the period of children's physical development, their muscle strength and bone hardne

October 31, 2023
3

The Impact of Cycling on Health: Key Considerations for Non-Professionals
Cycling is indeed a great sport, but non-professionals may not have a thorough understanding of the principles behind cycling, which can lead to the development of certain diseases. So what aspects s

October 30, 2023
4

The Effectiveness of Knee Braces: When and How to Use Them
Running, stair climbing, and other exercises have many benefits, but the biggest downside is knee injuries. Many people believe that wearing knee braces before exercising can protect their knees. So,

October 16, 2023
5

Is it good to exercise in winter
The winter climate is cold, and it seems that this season should be closed tight, sitting and resting. So the winter outdoor exercise is also significantly less people, so in the end winter exercise i

October 3, 2023