Sign In
Menu
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
High pull - Squat
1
Level: 1
12
Subscription needed
W pull
1
Level: 1
10
Subscription needed
March
1
Level: 2
S1
12
Subscription needed
March
1
Level: 2
S2
12
Subscription needed
High pull - Squat
1
Level: 1
12
Subscription needed
W pull
1
Level: 1
10
Subscription needed
March
1
Level: 2
S1
12
Subscription needed
March
1
Level: 2
S2
12
Subscription needed
Lower back stretch with rotation
1
Level: 1
15 sec.
Subscription needed
Cross-legged incline
1
Level: 1
S1
15 sec.
Subscription needed
Cross-legged incline
1
Level: 1
S2
15 sec.
Subscription needed
Standing quadriceps stretch (single leg)
1
Level: 1
S1
15 sec.
Standing quadriceps stretch (single leg)
1
Level: 1
S2
15 sec.
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
Cossack squat in a bent-over position
1
Level: 2
10
Subscription needed
Hammock - Dolphin
1
Level: 1
5
Subscription needed
Y Stretch
1
Level: 1
8 sec.
Subscription needed
Archerpose
1
Level: 1
R1
5
Subscription needed
Archerpose
1
Level: 1
R2
5
Subscription needed
Latissimus stretch
1
Level: 1
R1
15 sec.
Subscription needed
Latissimus 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

Comments

Start training