Want to Improve Your Gluteus Maximus (A.K.A. Glutes, Butt, Buttocks)?

Want to improve your gluteus maximus, otherwise known as the muscles in your glutes, butt or buttocks? According to Wikipedia, "The gluteus maximus is the largest and most superficial of the three gluteal muscles. It makes up a large portion of the shape and appearance of the buttocks. It is a broad and thick fleshy mass of a quadrilateral shape, and forms the prominence of the nates."
Power-lifting exercises are known to significantly strengthen the gluteus maximus including squats and the dead lift. The leg press also uses the gluteus maximus.

There are several exercises to give you that lift and roundness in your rear so you can look good in your jeans and bikini. Consider the Smith Machine Split Squat, Smith Machine Single Leg Squat, Full Squat (barbell), DB Lunge, Walking Lunge with Dumbbell, Standing Dumbbell Front Lunge, Barbell Bulgarian Split Squat, Hack Squat (barbell), Box Step with Barbell & Knee Drive, Box Step with Dumbbell & Knee Drive, Barbell Split Squat, and the Barbell Dead lift.

To better explain these exercises, review the animated cartoons below to get a visual explanation of each exercise.

Smith Machine Split Squat

Full Squat (barbell)

DB Lunge

Walking Lunge with Dumbbell

Standing Dumbbell Front Lunge

Barbell Bulgarian Split Squat

Smith Machine Single Leg Squat

Hack Squat (barbell)

Box Step with Barbell & Knee Drive

Box Step with Dumbbell & Knee Drive

barbell split squa

Barbell Deadlift

You will have to determine your reps. and weight for what you are trying to accomplish. If you need a professional personal trainer to help you determine the proper exercises to accomplish your goals, please consider using our Online Personal Trainer Program. Personal Trainer - Akanke Birmingham will customize an exercise and diet plan to accomplish your goals. The cartoon animations you see above is used in our Online Personal Training Program to help explain to you the exercises.

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