Now many people are beginning to notice the importance of butt training, and butt training is becoming more and more popular. There are many butt training movements, which are divided into freehand and equipment training. In terms of effect, the effect of equipment training is better. So what do you think are the movements for training butt muscles? Let’s go take a look below!
Action 1: Squat left and right with a pedal lunge to train the buttocks and legs
Instructions for action: Prepare a pedal , stand with your feet separated front and back, the front foot is on the pedal outward, the back leg is on the ground, forming a lunge, hands clasped together, placed in front of the chest, the front leg is in a lunge, and the back leg is crossing the pedal to the left and right. Move, squatting with the front leg each time you move. , do 15 reps in one set and repeat 4 sets.
Action 2: Lie on the side on the rope and raise your legs to train the gluteus medius and minimus
Action essentials: Adjust the training bench to the incline position, side Lie on the training bench, hold the bench with one hand to keep your body stable, and fix the rope of the gantry on the upper ankle. Exhale and use your buttocks to lift your legs upward. Do 15 reps in one set, and do 4 sets on each side.
Action three: Wave speed ball frog hip bridge, training gluteus maximus and stability
Action essentials: Lie on your back on the wave speed ball above the shoulder blades, with both hands Bend the soles of the feet relative to the knees and externally rotate the hip joints. Exhale and lift the buttocks upward. Inhale and lower the buttocks. Do 15 reps in one set and repeat 4 sets.
Action 4: Barbell Wave Speed Ball Glute Bridge, training gluteus maximus endurance and core stability
Action Essentials: Lie supine on the Wave Speed Ball above the shoulder blades, Place your feet shoulder-width apart, bend your knees, put your feet on the ground, tighten your core, and place a moderately heavy barbell on your hip joints. Exhale, tighten your hips and raise them upwards, inhale and lower them. Do 12-15 reps in one set. , repeat 4 groups.
Action 5: Barbell lunges to train the front thigh muscles and buttock muscles
Action essentials: Choose a barbell with a weight you can bear and carry it on your shoulders Go up, take a big step forward and back with your feet, tighten your core and buttocks, inhale and squat vertically, with the front knee not exceeding the toes, exhale and stand upright, do 8-15 on one side, and 4 groups on each side.