LB-GLUTEUS-MAXIMUS-STRENGTH-MUSCLE-MASS


STRENGTH & MUSCLE MASS
· GLUTEUS MAXIMUS-MEDIUS-MINIMUS, QUADRICEPS, AD-DUCTORS etc.


NOTE: Research Articles are informative and fun to read. However, they can have varied results so learn what works best for you. 


ANATOMY


TRAINING the GLUTEUS MAXIMUS


SINGLE LEG EXERCISES 


1. LEG SQUATS – VERTICAL MOVEMENT


2. STEP-UPS


3. SPLIT SQUATS – BOTH FEET ANCHORED


4. LUNGES – THE FEET MOVE


5. HIP EXTENSION – STRAIGHT LEG or KNEE FLEXED


SINGLE & DOUBLE LEG EXERCISES


1. HIP THRUST & GLUTE BRIDGE


2. BACK (TRUNK) EXTENSION – GLUTE FOCUS


3. LANDMINE EXERCISES


DOUBLE LEG EXERCISES


1. SQUATS 


2.  LEG PRESS


3. DEADLIFT


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