Gluteus Maximus and Three-Month Exercise Program I

The gluteus maximus is the strongest and biggest muscle on the human body. It is responsible for the following hip movements: abduction, transverse abduction (abduction of the leg with hip bent as in sitting), internal rotation (rotating the leg toward the body) and external rotation rotating the leg away from the body. This muscle is important for balance, walking, and running.

Squats and leg abductor exercises engage the gluteus maximus muscle. The gym machine the “Butt-Blaster” also works the gluteus maximus primarily.

Here is a possible three-month exercise program for the gluteus maximus. You can count your squat days as a gluteus maximus and leg day. Here is a possible three-month program to sculpt your upper arms. Feel your body and look in the mirror to see results. If these exercises do not seem to work, increase the repetitions or sets, or use a substitute exercise. For all of the exercises, exhale when you lift the weight or exert the most muscle tension, and inhale when you return to the beginning position. Use a weight that gives you a workout but is not too tough. Rest the muscle in between days that you work it out as a primary mover. Here is a possible three-month program to sculpt your upper arms. Feel your body and look in the mirror to see results. If these exercises do not seem to work, increase the repetitions or sets, or use a substitute exercise. For all of the exercises, exhale when you lift the weight or exert the most muscle tension, and inhale when you return to the beginning position. Use a weight that gives you a workout but is not too tough. Rest the muscle in between days that you work it out as a primary mover.Feel your body and look in the mirror to see results. If these exercises do not seem to work, increase the repetitions or sets, or use a substitute exercise. For all of the exercises, exhale when you lift the weight or exert the most muscle tension, and inhale when you return to the beginning position. Use a weight that gives you a workout but is not too tough. Rest the muscle in between days that you work it out as a primary mover.

Day One:

Squats (See the Squats Blog.)

Day Two:

Use the Butt-Blaster machine. Move slowly and steadily. Do five sets of ten repetitions.

Day Three:

Cable Abductors (see the Cable Leg Adductor and Abductor Exercises Blog.)

For more gluteus maximus exercises, see upcoming blogs and http://www.exrx.net/Lists/ExList/HipsWt.htmeu

Don't forget to check out www.louizapatsis.com!

Some information for this blog was obtained from http://www.exrx.net/Muscles/GluteusMaximus.html and http://www.exrx.net/Lists/ExList/HipsWt.html
Accessed on January 11, 2006

Disclaimer: Information on this blog is posted for information purposes, not as a substitute for professional medical advice