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55
Workout

The foundation for beautiful buttocks

~37 min.
~444 kcal
⁉️ Comments

"The foundation for beautiful buttocks" — this workout consists of simple basic exercises aimed at working out the gluteal muscles. Perform a series of two exercises: "Squats with a wide foot position" and "Lunges back with a leg change." Next, do the "Sumo squats" exercise and complete the main part of the workout with the "Hip Extension" exercise. To work out the gluteal muscles, it is necessary to include multi-joint exercises in training, which will help to achieve more toned shapes and beautiful body proportions.

Warm up
Widmill
1
Level: 1
S1
10 sec.
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Widmill
1
Level: 1
S2
10 sec.
Subscription needed
Golf
1
Level: 2
6
Subscription needed
Side lunge (alternating)
1
Level: 2
12
Subscription needed
Butterfly
1
Level: 1
10
Subscription needed
Exit to the plank on the forearms
1
Level: 1
12
Subscription needed
Side lunge stretch
1
Level: 1
S1
15 sec.
Subscription needed
Side lunge stretch
1
Level: 1
S2
15 sec.
Subscription needed
Short extension
1
Level: 1
8
Subscription needed
Sumo squat
1
Level: 2
10
Subscription needed
Main exercises
Squats (wide feet position)
4
Level: 2
15
Subscription needed
Backward lunge with leg change
3
Level: 1
12
Squats (wide feet position)
4
Level: 2
15
Subscription needed
Backward lunge with leg change
3
Level: 1
12
Squats (wide feet position)
4
Level: 2
15
Subscription needed
Backward lunge with leg change
3
Level: 1
12
Squats (wide feet position)
4
Level: 2
15
Subscription needed
Backward lunge with leg change
3
Level: 1
12
Sumo squat
1
Level: 1
R1
10
Subscription needed
Sumo squat
1
Level: 1
R2
10
Subscription needed
Sumo squat
1
Level: 1
R3
10
Subscription needed
Hip extension (single leg)
4
Level: 1
S1
6
Subscription needed
Hip extension (single leg)
4
Level: 1
S2
6
Subscription needed
Hip extension (single leg)
4
Level: 1
S1
6
Subscription needed
Hip extension (single leg)
4
Level: 1
S2
6
Subscription needed
Hip extension (single leg)
4
Level: 1
S1
6
Subscription needed
Hip extension (single leg)
4
Level: 1
S2
6
Subscription needed
Cool down
Forward lunge
1
Level: 1
15 sec.
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M Stretch
1
Level: 1
8 sec.
Subscription needed
T Stretch
1
Level: 1
8 sec.
Subscription needed
Hero pose
1
Level: 2
R1
5
Subscription needed
Hero pose
1
Level: 2
R2
5
Subscription needed
Hammock - Dolphin
1
Level: 2
5
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Side lunge stretch
1
Level: 1
R1
15 sec.
Subscription needed
Side lunge stretch
1
Level: 1
R2
15 sec.
Subscription needed
Lower leg extension
1
Level: 1
R1
14 sec.
Subscription needed
Lower leg extension
1
Level: 1
R2
14 sec.
Subscription needed

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