Gluteus Maximus Exercises: The gluteus maximus is the largest of the 600 muscles in the body. It is also known as Nitamba. The first function of these muscles is extension and rotation of the hip. You use your gluteus maximus when you are climbing stairs and standing up from a sitting position. In other words, it stabilizes the hip joint and holds the body to the thighs. It is very important to keep the most important muscles of the body in the right form. To make a strong gluteus maximus, in this article we will tell you the best exercises which you can do comfortably at home.
deadlifts
Stand with feet hip-width apart from each other. Hing at your hips and bend your knees, lift the weights off the ground, keeping your arms straight. Push your butt back and keep your back in a straight line. Keep the torso parallel to the floor. Push off with your heels to stand up straight. Stay in this position for a second and then squeeze your butt and then slowly lower the weight.
hip thrust exercise
Sitting on the floor, keep your shoulder blades relaxed against a bench. Tuck your chin, push up through your hips and lift your butt off the floor. Keep in mind that your shoulders, hips and knees should be in a straight line. Stay in this position for some time and then slowly come back to normal sitting position.
climbing stairs
This is a great workout for the lower body. In this workout, one has to step on a high surface like step or box. You have to take a step up on the box with your right foot keeping the left foot flat and firm on the ground. Slowly raise your left leg to the box while lowering your right leg. As you become perfect in it, gradually increase the speed of doing it.
lunge workout
Stand straight, keep in mind that your back is straight. Now take a step forward with your right foot. To make a lunge, bend both the knees and change the position of the feet. Take care of your posture while doing this workout. Staying straight is the first step of this asana.
squats exercise
To be perfect in squat, you must first practice it properly. Stand with your feet wider than your shoulders. Your toes should also be separate from each other. Now slowly try to sit by pushing back your butt muscles and bending your knees. Do not sit completely. Stay in this position for a few minutes and slowly come back to the standing position.
Disclaimer: Take the methods, methods and claims mentioned in this article only as suggestions, ABP News does not confirm them. Before implementing any such treatment/medicine/diet and suggestion, please consult a doctor or related expert.
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