We can exercise the buttocks through these seven basic movements: squats, lunges, sumo squats, squat jumps, kneeling leg kicks, glute bridges, and side-lying leg raises. The buttocks are more powerful, giving us the curves of a goddess.
Squat
Our feet are spread out, shoulder width apart, and the soles of the feet are placed naturally forward. When squatting, your knees should not exceed your toes as much as possible. We can squat until our thighs are parallel to the ground.
Lunge Squat
Put your feet apart and stand upright, one behind the other. The distance between the two feet is twice the shoulder width. The sole of the front foot is firmly on the ground, while the toes of the back foot are touching the ground. When squatting, the front thigh will be parallel to the ground, the front knee should not exceed the toes, and the back knee should not touch the ground. The two feet are switched.
Sumo Squat
Open your feet so that the visual distance is twice shoulder width. The toes should be in the shape of a splay outward. When squatting, both knees should be along the toes. direction, squat down. Note: Keep your waist straight.
Squat Jump
Squat down first, then jump up. When jumping, the buttocks are mainly used to exert force, and the thighs and calves work together to exert force. Note that when squatting, we must do the most standard squat posture.
Kneeling leg kick
Kneel directly on the ground, place your hands on the ground, straighten your hands, your thighs are perpendicular to the ground, and your arms are perpendicular to the ground. Don't slump down. When kicking your feet backwards, your pelvis must remain stable and your legs straight to achieve the best results. The two legs exchanged.
Gluteal bridge
Lying on the yoga mat, bend your knees, and then pull your abdomen upward with gravity, so that your chest, hips and knees form a straight line. Repeated training can build abdominal strength, which in turn strengthens the buttocks.
Lying on the side and raising the legs
We can lie on the side on the yoga mat, bend the lower leg, and then straighten the upper leg. The next step is to roll the upper leg up and down several times. Note: When lifting your legs upward, keep your whole body still and do not shake your body. You can swap the two legs to train your buttocks.