Know your gluteal muscles:

First, make sure you know how your gluteus maximus works and what they do. Your hips are made up of three muscles, which work together. These include:

Gluteus maximus-the largest muscle in the body and the main extensor of the buttocks.

The gluteus medius-in front of your hip.

Gluteus minimus-a small muscle located below the gluteus medius.

Each muscle has a different function. Gluteus maximus affects the appearance and shape of hip, and it is the extensor of hip joint. It can be used when climbing stairs, running, squatting and kicking. Training these muscles will make your hips look stronger and rounder, while preventing sagging.

The gluteus medius allows you to bend, rotate and stretch your hips. This is the only gluteus muscle that can be seen from the front, but only when it is well developed. If you want to make your hips look wider, exercise these muscles regularly.

Weak gluteus medius muscle will increase the risk of injury, leading to back pain, iliotibial band friction syndrome, patellofemoral stress syndrome and other diseases that affect health and sports performance. This muscle is an important hip stabilizer and the strongest hip abductor in the body.

Simple exercises, such as hip abduction while sitting, walking sideways and lunging sideways, can help strengthen the gluteus medius, which in turn will make your hips look bigger.

Gluteus minimus is a fan-shaped muscle, which contributes to the flexion, abduction and extension of the hip joint. Although small, its working principle is similar to that of the gluteus medius. It allows you to lift and rotate your thighs, stabilize your pelvis and hips, and act as a flexor.

There are several other smaller muscles in the posterior region, including piriformis, obturator internus's external, gemelli and quadratus femoris. Most hip exercises also indirectly exercise these muscles.

If you want to have a bigger hip, you should pay attention to the gluteus maximus and gluteus medius, but don't ignore gluteus minimus.

Want to know how to make your ass bigger? Adjust your daily exercise!

Now that you know how gluteus maximus works, it's time to adjust your diet and exercise habits. If you want to have a firm and round hip, the key is to increase the muscles in the hip area. If you are slightly overweight, lose excess fat.

Your training plan should include compound and isolation training, including all gluteal muscles. Increase high-intensity exercise such as sprinting and climbing stairs to get rid of stubborn fat.

It should be noted that squatting alone is not enough to shape the buttocks, so forget the 30-day squat challenge and other fitness fashions.

As we mentioned before, the key to building a bigger hip is to attack the gluteus maximus from all angles. Compound exercise helps to enhance physical fitness and strength, and single exercise can improve and shape buttocks.

Let's analyze the most important movement of each gluteus muscle: gluteus maximus movement.

20 16 published in Journal of Orthopaedics &; A physical therapy study evaluated the effects of several therapeutic exercises on maximizing the activation of gluteal muscles. The upper part of this muscle has been proved to be the best response to abduction and/or external rotation of the hip joint.

Another study found that the improved one-leg squat is the most effective for training hamstring and gluteus maximus. On the other hand, according to the research in Journal of Applied Biomechanics, the hip thrust of barbell can activate these muscles more than squat.

If you want to have bigger hips, you can try the following exercises: barbell squat, front squat, sumo squat, wine glass squat, Bulgarian split squat, one-legged squat, squat jump, peasant squat, hard lift, kettle bell up and down, hip bridge/one-legged bridge, barbell hip push/one-legged hip push, reverse hyperextension, load-bearing lunge, fixed lunge, side jump.

A study published in American Journal of Sports Medicine 20 1 1 determined the most effective exercise method for gluteus medius. Hip abduction, one leg and two legs bridging, stool hip rotation and knee joint bending seem to have the best effect.

The following are other exercises to exercise hip muscles: side hip abduction, shell, side clam, side carrying, monster walking, side leg lifting, cable standing, mini hip external rotation, mini squat, four-legged fire hydrant, donkey kicking and gluteus minimus exercise.

20 17 published in Journal of Orthopaedics &; A physical therapy study shows that hip fat and its changes can induce the maximum muscle activity of gluteus medius and gluteus minimus. Clam movement seems to be the least effective.

In another study, resisting hip abduction led to the highest level of muscle activity in gluteus minimus. One-legged squat, lateral hip abduction exercise and one-legged bridge have also been proved to be effective.

Include the following activities in your daily exercise: hip joint failure, one-legged side bridge, hip joint abduction while sitting/standing/lying, hip joint abduction while sitting/lying on cable car, hip joint abduction while lying on the side of dumbbell, mini squat, horizontal take-away with shell, four-legged fire hydrant, and hip joint rotation while lying on the side.

Don't be afraid to use barbells. The key is to challenge the growth of muscles. Weightlifting training may be effective for beginners, but not for middle and advanced weightlifters.

Tighten the gluteus maximus as much as possible in every exercise. If you do it right, you will feel them burning. Use the right way to lift weights to avoid injury and make full use of your exercise.