< strong>Who said you must do squats to build your buttocks?
Without squats, you can’t build your buttocks. In the fitness world, I believe that as long as everyone mentions buttocks, they will immediately think of squats.
The first thing many girls do when they start working out is to learn squats. The purpose is to develop a tight and upturned peach butt!
However, in fact, squats are not the best butt-building exercise!
If you know some anatomy, you will know that the buttocks The muscle group is mainly composed of three parts, the gluteus maximus, the gluteus medius and the gluteus minimus. Among them, the most important muscle that affects the shape of the buttocks is our gluteus maximus!
The gluteus maximus is one of the most powerful muscles in our human body. Its main role is to extend the hip. That is to say, as long as there is an action involving hip extension, the gluteus maximus will be stimulated in large quantities. Participate
The squat is a typical hip extension movement. When we squat from the lowest point, the hip joint changes from flexion to extension!
However, in addition to hip extension, the knee joint (knee extensor quadriceps) is also heavily involved in the squat! From a biomechanical analysis, the knee extensor muscles actually occupy a dominant position in the squat!
This is also the reason why many people’s front thighs become stronger when doing squats!
The key to training your buttocks, lies in whether it can train the gluteal muscles to the maximum extent (extend the hips). However, squats are not the movement that can give the maximum load to hip extension.
What movement is so magical that it can make the hip extend? What are the most effective uses of the buttocks?
That’s the deadlift.
The difference between deadlifts and squats is that The knee joint is less involved in the pull, and the deadlift is a hip-dominated movement (hip hinge). The hip extension is more involved in the movement!
One is knee dominant and the other is hip dominant!
Squats mainly rely on strong knee extension to push up the weight, while the role of hip extension is not that heavy!
In the deadlift, the knee joint is not involved much. The gluteus maximus and the back of the leg are mainly used to strongly extend the hip joint to lift the weight.
Want to get a proud butt? Come on to the deadlift. The hip-dominated deadlift will make you feel better, and it can also load a lot of weight like a squat. It also prevents the front of your legs from being too developed!
In fact, it’s not just hard. Pulling, the hips are the protagonist in all hip-dominated movements, such as glute bridges, swings, etc.
However, for novices, learning the correct deadlift technique is more important and difficult. , it is recommended to find a reliable coach to help you. Only solid basic deadlift skills will make your butt evolve to the extreme.