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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
Standing quadriceps stretch (single leg)
1
Level: 1
S1
15 sec.
Standing quadriceps stretch (single leg)
1
Level: 1
S2
15 sec.
Stretching of the posterior thigh (single leg)
1
Level: 1
S1
15 sec.
Subscription needed
Stretching of the posterior thigh (single leg)
1
Level: 1
S2
15 sec.
Subscription needed
squat row 4 (middle gluteal)
1
Level: 1
S1
15 sec.
Subscription needed
squat row 4 (middle gluteal)
1
Level: 1
S2
15 sec.
Subscription needed
Lower back stretch
1
Level: 1
10 sec.
Subscription needed
Side tilt
1
Level: 1
S1
6
Subscription needed
Side tilt
1
Level: 1
S2
6
Subscription needed
Wall Slide (stand facing away from the anchor point)
1
Level: 1
8
M Stretch
1
Level: 1
8 sec.
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
W extension
1
Level: 1
8
Biceps stretch
1
Level: 1
8 sec.
T Spine Rotation
1
Level: 1
R1
5
Subscription needed
T Spine Rotation
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
Stretching of the posterior thigh (single leg)
1
Level: 1
R1
15 sec.
Subscription needed
Stretching of the posterior thigh (single leg)
1
Level: 1
R2
15 sec.
Subscription needed
Sumo squat
1
Level: 2
10
Subscription needed
Forward fold
1
Level: 3
10 sec.
Subscription needed

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