Illustration of the four best exercises for butt training to develop the perfect buttocks

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The curve and shape of the buttocks are a symbol of a person’s sexiness. The so-called look behind the back is to look at the buttocks first. If the buttocks are very flat, it will appear that your body is very flat without a bumpy feeling, so many people start to train the buttocks . So do you know the four best action diagrams for hip training? Let's go to the fitness knowledge place to take a look!

Illustration of the four best exercises for butt training to develop the perfect buttocks

Diagonal backward lunge squat

Stand with your feet slightly apart, straighten your upper body, withdraw one leg diagonally back and squat, with your weight centered between your feet. Squat until the front thigh is parallel to the ground. After a short pause, get up and restore and change sides. Keep the same stride size each time. Do not touch the knees of the back legs. Pay attention to the direction of the knees and toes.

Self-weight hip push

Stretching from the hip joint to lift the hips, exercise the self-weight of the gluteus maximus. The advantage is that the load is not easy to lose at the last minute, which is very suitable for people who only want to exercise their buttocks. Lean your upper back on the chair and fold your back while lowering your hips to flex your hip joints. Fold your hands on your chest. The chair can be fixed to the wall to avoid sliding. Lift your hips to a position higher than horizontal. The soles of the feet need to be pressed harder in the past. When the seat surface of the chair is too hard, you can also put a cushion or pillow on it.

Bulgarian squat

Bulgarian squat

The available weight when performing on one foot is less than that of a general squat, so it will reduce the burden on the back and concentrate the load on the hip joint on one side. Turn your back to the fitness chair, hold a dumbbell, and pull one foot back and place your toe on the fitness chair. Then straighten the back ridge and bend the forefoot knee slightly. The back ridge is straightened, the upper body is moderately leaned forward, and the buttocks are lowered to the level of the forefoot thigh. The gluteus maximus in this position will be stretched. The back ridge is straight, and the posture of 1 is restored. During the process, the pelvis will remain level, so it can also exert the force of hip joint rotation (the force of the thigh swinging outward). In addition to exercising the gluteus maximus, it will also use the gluteus medius on the buttocks.

Barbell hip push

Able to operate high-weight butt pushes, the posture is simple and the load is not easy to lose. In addition, it can also be equipped with a Smith machine that can easily set a high weight. Lean your upper back on the exercise chair, and press your buttocks while your back is folded to flex your hip joints. Then put the bar of the barbell on the base of the thigh and hold the barbell with both hands. Raise the hips to a position higher than horizontal, and your legs are like pressing the floor with the soles of your feet. In this way, you can thoroughly exercise your gluteus maximus.

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