There are many training movements for buttocks, some of which are equipment-based movements, and some of which can be completed with bare hands. The exercise effects of different movements are also obviously different, so we can decide which movements to choose for exercise according to our own needs. So let’s take a look at bodyweight glute training exercises.
Kneeling position and lifting legs up and down
This action is when we present the kneeling position. To complete it on the ground, we start by kneeling with our legs, with our calves and the ground close to each other, and our thighs perpendicular to the ground. At this time, our waist and back are straight, and then we lie down so that our upper body is parallel to the ground and our hands are supported on the ground. Next, we straighten one of the legs back and lift it upward. The higher the height, the better. After reaching the limit, we put down this leg and replace the other leg to perform the same action. Complete a group of 15 reps on each leg in one movement, and you can perform 3 groups at a time.
Stiff-leg deadlift
This action requires us to use equipment to complete the action. As long as there is a barbell or dumbbell, the action can be completed. We begin by placing the barbell in front of our body, standing with our legs spread wide and our chest raised and abdomen drawn in. When we lean down, try not to arch our back. With our hands shoulder-width apart, pick up the barbell and lift it up until the barbell reaches the root of our thighs. We then lean down and relax our arms, letting the barbell go downwards. . Note that your legs cannot be bent during this process. A group of 15 exercises can be completed, and 3 groups can be performed.
Lunge Squat Action
This action is when we assume a lunge posture, with the front legs kept vertical between the big and small legs, and the back legs kept straight. After the movement starts, let us press down as much as possible and let the back legs be as close to the ground as possible. We can feel that our legs and buttocks are stretching. After doing this movement for 5 seconds, we then switch to the other leg and perform the same movement. . Each leg completes a group of 4 eight beats.
The above is an introduction to the body-weight butt training movements. The movements are relatively simple, but the effect on our buttocks training is still very good, and it can effectively improve the buttocks.