Exercises for the buttocks, the effectiveness of which is proven by the result.

If you're looking for the most effective buttock exercises, exercise experts have the answer. They determined which exercises are most effective for the glutes. Many of these exercises also target other lower-body muscles, making them a great lower-body workout.If you have injuries, illnesses, or other conditions, consult your doctor before doing this workout and change any exercise that causes pain or discomfort.

Equipment

You will need a variety of dumbbells with weights and a step or platform. Mark the exercises you prefer to determine what you need to have on hand.

Instructions on training

* Do a light cardio workout for 5 to 10 minutes.

* Perform this workout according to the pattern, performing one exercise after another with minimal or no rest between exercises.

* Complete the circle 1 to 3 times.

Squats

Squats are probably the best exercise for the lower body, and not just because they work out the buttocks. Squats are functional, they affect every muscle in your lower body and mimic the movements you do every day.

1. For this exercise, suitable for heavier weight.

2. Hold a kettlebell in each hand. You can hold the dumbbells on your sides or on your shoulders.

3. Start with your feet hip-width apart (slightly more than shoulder-width apart).

4. Bend your knees and crouch, pulling your hips back as if you are pushing your butt out.

5. Get down as low as possible, then squeeze your buttocks to stand up.

6. Do 8 to 16 reps.

Useful advice

Think about the fact that during sit-UPS to "tighten" the buttocks to himself, making an emphasis on the glutes and hips, not the knees.

Attacks

Lunges work through everything, not just the buttocks. If you concentrate while doing them, you will feel the gluteal muscles of the front leg working together with the muscles of the back leg. Add heavier weights and you'll get a great buttock exercise.

1. Stand in a stand with your feet slightly less than a meter apart and hold the weights.

2. Bend both knees, lowering into a lunge, keeping the front knee behind the toe.

3. Rise and repeat before changing sides.

4. Repeat 8 to 16 reps on each side.

Useful advice:

If lunges hurt your knees, try an alternative to lunges. These include lunges with support, using a smaller range of motion, and lifting the front leg onto a step or small platform.

Squats with a ball on one leg

If you think that squats and lunges are good for the buttocks, don't jump to conclusions until you try these one-leg squats. The idea here is that the squats should be shallow - you will realize that you will not sink as low as in normal squats. Also, keep your weight on your heels to really engage your buttocks.

1. Support your back with the ball, lean on it and lift one leg off the floor. You can either lift it completely off the floor, or rest your toe lightly on the floor for balance.

2. You can take the weights if you can safely take the position.

3. Keeping the weight of the body on the heel, bend the knee in a squat, dropping down as much as possible.

4. Put your foot on the ground and return to the starting position.

5. Do 8 to 16 reps before changing sides.

Step up

The lifts are aimed at the buttocks, and you will really feel this movement if you use a high step or a platform where your knee bends at a 90-degree angle. You can use a bench in the gym for this, but if it is soft, be careful and keep your balance so as not to fall.

1. Take the barbells (for this exercise, heavier ones are suitable) and stand in front of the step or platform.

2. Place your right foot on the step.

3. Press down with your heel and stand on the step with your left foot next to your right.

4. Lightly tap the step with the toes of your left foot, and then step down while keeping your right foot on the step.

5. You can add a small squat at the bottom for additional buttock exercise.

6. Do 8 to 16 reps and switch sides.

Useful advice

Press your heel down on the step to really engage your buttocks.

Extension of the hip

Hip extension on all fours, also known as" donkey kicks", is one of the best exercises for working with the largest muscle of the lower body - the gluteus maximus.

1. Stand on your forearms and knees and keep your abs tight and your back straight.

2. Place the weight (optional) behind your right knee and squeeze to hold it in place.

3. Now, keeping this knee bent, lift the leg so that it is parallel to the floor. At this point, the foot is facing the ceiling, and the hips and knees are aligned and parallel to the floor.

4. Lower your knee back to the ground.

5. Do 8 to 16 reps.