In training movements, each movement has a different purpose. For example, some movements train the buttocks, and some movements train the abdomen. How to train the buttocks? There are many movements, but I believe many people don’t know what the butt training movements are. So, what are the most effective exercises for butt training? Let’s find out together below.
Squat
Feet shoulder-width apart, toes pointed slightly outward. When you inhale and squat down, your thighs will be parallel to the ground. When you exhale, stand up and return. Tighten your buttocks at the top of the movement. Repeat the action. You can replace the dumbbells with any weight you can use. Choose an appropriate weight that allows you to complete standard movements 12-15 times and do 4 sets. Rest 30-60 seconds between sets.
Sumo Squat
The Sumo Squat is a variation of the squat, except that the distance between the feet is increased. Note that when squatting, your knees should be in the direction of your toes; your back should always be straight, and your head should be extended toward the ceiling. You can replace the dumbbells with any weight you can use. Choose an appropriate weight that allows you to complete standard movements 12-15 times and do 4 sets. Rest 30-60 seconds between sets.
Lunge Squat
Stand with your feet apart in front and back, and adjust the distance according to your personal situation. When squatting, the front thigh is parallel to the ground, and the back knee is close to the ground but not touching the ground. It can be weight-bearing or not. Do 2 sets on each hip, for a total of 4 sets. 12-15 reps per set. Rest 30-60 seconds between sets.
Kneeling leg kick
Kneel on the mat as shown in the picture, with your palms directly under the shoulder joints and your thighs perpendicular to the ground. Keep your back straight and your chin slightly tucked. Exhale, straighten your legs and kick them back, inhale to return. Note that when your legs are straightened, they can be parallel to the plane of your back, and do not raise them excessively. Repeat the action 12-15 times and do 4 sets. Rest 30-60 seconds between sets.
Stiff-leg deadlift
With your feet shoulder-width apart, hold a dumbbell (or other heavy object). Inhale, with your back straight, bend your hips, and slowly lower the dumbbells along your legs, roughly under your knees. Exhale, stand up and return, tightening your buttocks at the top of the movement. Repeat the action 12-15 times and do 4 sets. Rest 30-60 seconds between sets.
Single-leg deadlift
Hold a dumbbell (or other heavy object) in your hands and stand on one leg. Inhale, lower the dumbbells along your thighsSlowly lower it to the position below the knees, exhale and stand up to return. Tighten your hips at the top of the movement. Repeat the movement 12-15 times on each side for a total of 4 sets. Rest 30-60 seconds between sets.