ButtocksMuscles are always something we tend to ignore during training. For men, well-developed and full chest muscles make people feel good, but they are very We pay less attention to training the buttock muscles. In fact, if the buttock muscles are well exercised, they can enhance our core capabilities. For women, they always pursue a better body shape. Having a curvy butt makes them like it, and will also get more compliments from others. Today, let’s take a look at some efficient butt lifting exercises.
Efficient Action 1: Squat
Many people are starting to get into fitness, so, As training progresses, it is inevitable to come into contact with squats. This is a very classic movement that can help us exercise many muscles and joints on the body and improve the strength of the lower limbs. At the same time, squats also help to exercise the buttock muscles, which can be regarded as a more efficient butt-raising action. It should be noted that squats put greater pressure on the knees. If you feel uncomfortable, it is best to reduce or stop the exercise.
Efficient Action 2: Weight-bearing Glute Bridge
If the knee joints are not particularly healthy and you still want to lift your hips, then we can try doing a hip bridge. The glute bridge is an action that specifically targets the gluteal muscles. In comparison, it puts much less pressure on the knee joints. Some experienced trainers, in order to pursue better results, will do weight-bearing glute bridges, which can stimulate the muscles of the buttocks and have very good effects. However, beginners should not bear too much weight and do it according to their ability. It is okay to carry small weights multiple times.
Effective action three: Goat press-up
Many people think that goat press-up is an exercise for waist strength. In fact, this is not the case. Its correct force-generating parts are the hamstrings of the buttocks and legs. muscle. So, if you want to lift your butt, doing the goat push-up is a good choice. However, many people suffer from sports injuries within a few days of exercise due to improper posture, which can seriously damage the lumbar disc. Therefore, when doing the goat push-up, you must master the essentials of the movements and the correct force.