ButtocksThere are many ways to exercise muscles. Of course, buttocks exercise methods are also very effective. However, many people do not understand buttocks exercise methods. Some people still know how to exercise the buttock muscles. So, what are the butt muscle exercises? Let’s find out together below!
1. Lie on your back with one leg and raise your hips
Lie on your back, bend your right leg, Rest your left leg on your right leg. Place both hands, palms down, at your sides. Slowly lift your hips upwards and tighten your gluteal muscles as much as possible until your back is straight. Repeat after restore. Do 3 sets on each side, about 20 times each.
2. Bend over, bend your knees and raise your legs
Land your hands and knees on the ground, with the knee joints at 90 degrees. The movement begins with a single-leg raise, with the heel pointing straight up but keeping the knee angle the same. When your thighs are raised to their highest point, they are exactly parallel to the ground. Don't move too fast and tighten your glutes. 3 sets of 20 reps per side.
3. Bend over and bear weight and bend your calves
Same as exercise 2 with hands and knees on the ground, and tie a sandbag to the ankle (be careful not to be too heavy). First straighten one leg back, approximately parallel to the ground, and then bend the knee hard to 90 degrees. Repeat after restore. 3 groups each, 20 times each: Pay attention to always controlling your movements and not "throwing" them.
4. Narrow stance weight-bearing squats
Use the barbell to train the hip muscles, and stand with your feet 10-20 cm apart. Hold a barbell in both hands (the weight varies from person to person). Squat down until your thighs are parallel to the ground and then stand up. Pay attention to keeping your upper body upright during the movement: do not lean forward. 3 sets of 8-10 reps each.
5. Squat and jump
The action is basically the same as the weight-bearing squat, with increased explosive force: stand with your feet shoulder-width apart and hold your arms in front of your chest. Squat down until your knees are at 90 degrees, and push up vertically. Pay attention to your thighs and tighten your buttocks. Do 3 sets of about 10 times each. Since this exercise has an impact with the ground when you jump and land, it is best to do it on a rubber mat, wooden floor or grass, and pay attention to maintaining body balance.
6. Lift your legs after standing with weights
Stand facing the wall, lean forward slightly, and hold the wall with both hands. Sandbags are tied around the ankles and the heels are slightly raised. At the beginning of the movement, the body's center of gravity shifts to the supporting leg. The action leg is slowly kicked back with force, and the knee joint can be slightly bent. Kick your legs until they can go no further back. Wait for a few seconds and then restore. 3 sets per side, 10 reps each leftright.