There are various butt-training movements, but not all of them can achieve good exercise effects. These movements are the basic movements for training the buttocks. They can effectively stimulate the buttock muscles. Everyone who wants to train the buttocks must learn it!
3-4 groups of each action, 12-15 times in each group. Rest 30-60 seconds between sets. The effect will be better if you apply resistance appropriately. Let’s try it together!
Action 1. Squat
Note: The distance between your feet should be shoulder width, and the soles of your feet should naturally face forward. When squatting, try not to let your knees exceed your toes, and squat your thighs until they are approximately parallel to the ground.
Action 2, Lunge Squat
Note: Stand with your feet front and back, about twice shoulder width apart. The front soles of your feet are firmly on the ground, and the rear toes are touching the ground. When squatting, the front thigh should be parallel to the ground, the knees should not exceed the toes, and the back knees should not touch the ground. Both sides of the buttocks should be practiced.
Action 3, Sumo Squat
Note: The feet should be about twice shoulder width apart, with the toes pointed outward. When squatting, lower your knees in the direction of your toes and keep your back straight.
Action 4. Squat Jump
Note: When jumping up, you mainly use your buttocks to exert force, and your thighs and calves to exert force together. When squatting, perform a standard squat position.
Action 5: Kneeling leg kick
Note: Straighten your hands, arms and thighs perpendicular to the ground. Don't slump your waist and tighten your abdomen. Kick back to keep your pelvis stable and your legs straight. Both sides of the buttocks should be practiced.
Action 6, Glute Bridge
Note: The distance between the heels and the buttocks is about a fist, and the distance between the feet is also about a fist. When pushing your hips upward, your chest, hips, and knees should be in a straight line.
Action 7: Lying on your side and raising your legs
Note: Lie on your side on the mat, bend your lower leg at the knee, and straighten your upper leg. When lifting your legs up, your body should not sway and remain stable. Both sides of the buttocks should be practiced.
Have you learned these 7 basic butt exercises? Practice 2-3 times a week for a month, and your buttocks will become warped~ Practice them quickly~