How to train the buttocks muscles

March 29, 2023

Having beautiful butt muscles is not an easy task, and many people who are in pursuit of a great butt and sexy body have their own tricks in this regard. There is a learning curve on how to train your buttocks muscles and how to get good at it. Here is how to train your buttocks muscles in the hope that it will help you to get fit scientifically.

The correct deep squat

There is a saying that "no squat, no buttocks", it is clear that the squat in the training of hip muscles is important, but many people in the squat and can not feel the exercise of the hip muscles, which is not a good angle and the results of the station. Usually use two kinds of deep squatting position, the first to stand from both feet until with the knees into 90 degrees, this position is also known as half squat. The second from the feet stand until the knee is less than 30 degrees angle, called full squat.

Choose wide squat and full squat

Deep squats also require good stance, and there are usually two methods of stance. Two feet spacing and shoulder width called narrow squat, two feet spacing wider than shoulder we call it wide squat. To train the hip muscles, please choose a combination of wide squat and full squat, this combination of the best exercise for the hip muscles.

Prone straight leg back raise

This position requires a prone bench with the legs close together and the toes pointing to the ground. Grasp the side of the bench with both hands, traction legs up to parallel to the ground or slightly over, pause for a second and then slowly tense the legs to drop to the toes close to the ground, and so on and so forth.

Prone weighted flexion calf

Tie the sandbag at the ankle, straighten one leg backward to about parallel to the ground, then bend the knee to 90 degrees, and repeat, 20 times per set, 3 sets each time.

Squat jump-ups

Feet shoulder-width apart, arms clasped in front of the chest. First squat to the knee joint to 90 degrees, force vertical upward stirrups, exercise process should pay attention to thigh force, hip tightening, recommended 10 times per group, 3 groups at a time.

Standing weighted back leg raise

Face the wall and lean forward with your hands on the wall. Sandbag tied to the ankle, heel lift, transfer the body weight to the supporting leg, action leg slowly kick up backwards, kick the leg to can no longer backwards, adhere to a few seconds to restore, during the knee can be bent, recommended 10 times per group, three groups at a time.

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