To exercise the gluteus maximus, you can perform hip resistance back extensions, as well as deep squats and other movements. Specific actions are standing elastic band after lifting the leg, elastic band kneeling after lifting the leg.
1. Standing elastic band after lifting the leg: fix the elastic band at the calf, stand on one leg to support the body, lift the other leg backward, slightly lean forward, chest and abdomen, hands clenched to the chest to keep the body stable, keep the back straight, the gluteus maximus muscle drive the non-supporting leg backward and upward to the apex of the action, and feel the gluteus maximus muscle contraction, and then take the initiative to control the speed of the slow restoration.
2. Kneeling elastic band after lifting the leg: bend down, arms located directly below the shoulders to support the body, elbows slightly bent, back straight, core tight, one leg bent at the knee, ankle fixed elastic band end, the other leg bent at the knee, the calf upward lift, the palm of the foot on the other end of the elastic band to keep the body stable, to keep the core tight.
The gluteus maximus muscle force to drive the activity of the leg to keep the knee lifted upward to the top of its own maximum maximum stop, feel the contraction of the gluteus maximus muscle, and then take the initiative to control the speed of the slow restoration.
3. Deep squat: put both feet flat, shoulder-width, so that the back is arched, and then slowly squat until the thighs are parallel to the ground, at this time the hips should be lower than the position of the knee, stand up with the heel force, the center of gravity tilted back.
The above actions can effectively enhance the strength of the gluteus maximus muscle and improve the symptoms of gluteus maximus weakness. It is recommended that patients train under the guidance of a professional doctor to avoid secondary damage to the organism.