The muscles of the legs, including the gluteus maximus, are joined through three joints, which consist of the knees, hips and ankles. The long muscles of the legs have the primary function of supporting testo e force the core and the hips, including the pelvic region and the muscles of the lower back, which come to be one of the most susceptible to suffering from constant aches and pains.
Having strong buttocks allows you to perform movements such as bending, bending, standing and, of course, carrying out activities such as walking or running. A study published in 2005 in the Journal of Experimental Biology mentions that the human gluteus maximus is a distinctive muscle in terms of size, anatomy and functionality, mainly when compared to the buttocks of other non-human primates. The lengthening of the gluteus maximus was essential for the acquisition of the ability to run in hominids.
Performing exercises focused on the muscles of the legs can help improve range of motion, as well as increase stability, which leads to a lower train stronger and therefore less susceptible to suffer injuries and other decompensation, very common of the current lifestyle that we carry today.
What is the gluteus maximus?
The gluteus maximus is one of the three muscles that make up the gluteus, being also the largest of the muscles in the whole body. While most people think that the gluteus is made up of only one muscle (called collaterally like the buttock), the reality is that it is made up of three, just like the quadriceps, to mention some example.
These are called: gluteus minimus, gluteus medius and of course, the gluteus maximus, which in addition to the functions already mentioned some paragraphs above, is also responsible for supporting the rest of the buttocks in one way or another.
In people who practice sports with some regularity, it is common to find that the buttocks are one of the strongest muscles of the whole body, because these are responsible for supporting the sacrum and femur, as well as other areas of the lower part and a half of the body with which the glutes are connected.
Together, the gluteal muscles help with activities such as getting up and bending over when sitting, leaning, climbing stairs, jumping and swinging the lower train. In general, most of the functional strength of the lower body is exercised proportionally with other muscles that make up the legs, including the quadriceps and calves.
The best exercises for the glutes
To obtain the best results, it is best to do the following exercises and stretching for glutes, at least a total of 3 to 4 times per week. It is also recommended to reach a high number of repetitions, between 10 and 20 per series, although this will depend a lot on the current physical level of the person who practices it.
A good way to organize a routine of exercises for the buttocks, is through a circuit, performing each exercise for between 45 to 60 seconds with breaks of no more than 15 seconds between each exercise. In the case of people who have very little practice or who are just beginning in the discipline of fitness, it is better to choose to perform two series in total. Those with more experience can even perform 4 to 5 circuits for each training session.
After finishing a circuit, the important thing is to give the muscles time to rest for a total of 1 to 2 minutes, which will allow the eventual increase in strength levels, as well as prevent an overexertion that can lead to the appearance of sports injuries.
Squats with weight
We all already know the enormous benefits that squatting gives us; being these, one of the most complete exercises in which not only the buttocks are involved, but all the muscles of the legs and even the core muscles that allow the stabilization of the upper body at the time of performing the movement.
One of the most notable advantages of this exercise is that we can find different variations of it and that we can do as our physical capacity increases, for example, performing squats with one foot, Bulgarian squats or squats They have a greater focus on the gluteal area.
To maximize the intensity of the exercise we can add extra weight, either using bars in the gym or, in case of exercise at home, put a backpack loaded with books or use bottles of water; Any device that involves a load and does not interfere with performing the technique properly, will help.