In this blog, I’m going to make some suggestions for strengthening the gluteus maximus (large buttocks) muscle.

The challenge is that when your gluteus maximus muscle is weak, your hamstring muscles tend to try to take over and compensate for the weak butt muscle. And in the end, your butt muscle just gets weaker. So when you exercise the gluteus maximums, you have to make sure the hamstrings are relatively inactive - which takes a bit of coordination.

Stomach-Lying Glut Sets: The best way to begin strengthening the gluteus maximus is by lying on your stomach and trying to contract the gluteus maximus without contracting the hamstrings. Hold for 2-3 seconds and repeat ten times.

If this position isn’t very comfortable for you, you can put a pillow under your stomach to take the pressure off your low back.

Think of pinching your buttocks together, gently at first, while placing your hands on the back of your thighs to make sure the hamstring muscles are staying relaxed. As you get good at this, then you can gradually make stronger and stronger contractions with your buttocks.

Hip Extension with Knee Bent – All Fours: Get down on hands and knees. Keeping right knee bent and your stomach tight, lift your right thigh up towards the ceiling. Hold for 2-3 seconds and repeat ten times. Do 3 sets of 10. Repeat on the left. When this is easy add ankle weight. Begin with low weigh (2-3 lbs.) and gradually work up 1-2 lbs. at a time.

Hip Extension with Knee Bent – Stomach Lying: Lie on your stomach with pillow under your stomach. Keeping right knee bent lift your right thigh up towards the ceiling. Hold for 2-3 seconds and repeat ten times. Do 3 sets of 10. Repeat on the left. When this is easy add an ankle weight. Begin with low weight (2-3 lbs.) and gradually work up 1-2 lbs. at a time.

Hip Extension with Knee Bent – Standing Leaning Forward: From a standing position lean forward onto some part of your truck. Bend your right knee and lift your right thigh back and up towards the ceiling. Hold for 2-3 seconds and repeat ten times. Do 3 sets of 10. Repeat on the left. When this is easy add ankle weight. Begin with low weight (2-3 lbs.) and gradually work up 1-2 lbs. at a time.

This one might be the most practical one to do since it doesn’t require lying down or getting down on all fours. You can do it any time you stop to fill up or rest at a truck stop.

Bridging: Lie on your back, contract your stomach musc les and your gluteus maximus. Keep hamstrings as relaxed as possible. Lift your buttocks off the floor to make a “bridge.” Hold 2-3 seconds, then lower back down. Repeat 10 times and do 3 sets of 10.

Progressing Exercises: Begin with the glut sets and once these are easy, start the hip extension in all fours and the next four exercises. Pick one of the positions each day so the routine is varied and so that it doesn’t take too long.

Make sure to read our last blog here!