ButtocksRecommended exercises: prone hip extension
The main direction of hip exercise is hip extension! Typical classic movements include squats, deadlifts, etc.!
However, these movements are more complicated and difficult to feel. At this time, you can choose basic single-joint movements to help you find the presence of your butt and experience hip extension.
Today I want to give you a simple and easy-to-learn butt exercise: prone hip extension
This is a single-joint action! Or mainly to extend the hip joint (the main function of the gluteal muscles)
How to do it?
Lie down on the chair and grab the chair. Then lift your legs behind you until they are in line with your upper body. Keeping your legs as straight as possible will increase the difficulty of the movement. Keep contracting your hips at the top of the movement, tighten your gluteal muscles and try to lift your hips as high as you can, then slowly return and repeat. Then lower your feet in a controlled manner. Repeat the exercise multiple times
Note:
1. Use the contraction force of the gluteus maximus instead of relying on inertia to lift the lower part of the body. This will not achieve the effect of exercising the gluteus maximus.
2. Slow down and get up quickly. When the body falls, it should be slower, and it takes 2 seconds to reach the lowest point. When the body rises, it should be faster, and it should be one second as much as possible.