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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
Squats (wide feet position)
1
Level: 2
15
T Spine Rotation
1
Level: 1
S1
5
T Spine Rotation
1
Level: 1
S2
5
Back extension
1
Level: 1
10
Y Stretch
1
Level: 1
8 sec.
Posterior deltoid stretch
1
Level: 1
S1
15 sec.
Posterior deltoid stretch
1
Level: 1
S2
15 sec.
Latissimus stretch
1
Level: 1
S1
15 sec.
Latissimus stretch
1
Level: 1
S2
15 sec.
Main exercises
Squats (wide feet position)
4
Level: 2
15
Backward lunge with leg change
3
Level: 1
12
Squats (wide feet position)
4
Level: 2
15
Backward lunge with leg change
3
Level: 1
12
Squats (wide feet position)
4
Level: 2
15
Backward lunge with leg change
3
Level: 1
12
Squats (wide feet position)
4
Level: 2
15
Backward lunge with leg change
3
Level: 1
12
Sumo squat
1
Level: 1
R1
10
Sumo squat
1
Level: 1
R2
10
Sumo squat
1
Level: 1
R3
10
Hip extension (single leg)
4
Level: 1
S1
6
Hip extension (single leg)
4
Level: 1
S2
6
Hip extension (single leg)
4
Level: 1
S1
6
Hip extension (single leg)
4
Level: 1
S2
6
Hip extension (single leg)
4
Level: 1
S1
6
Hip extension (single leg)
4
Level: 1
S2
6
Cool down
Neck extension
1
Level: 1
R1
6
Neck extension
1
Level: 1
R2
6
Posterior deltoid stretch
1
Level: 1
R1
15 sec.
Posterior deltoid stretch
1
Level: 1
R2
15 sec.
Lower back stretch with rotation
1
Level: 1
15 sec.
Hammock - Dolphin
1
Level: 2
5
Lower back stretch with rotation
1
Level: 1
15 sec.
Hammock - Dolphin
1
Level: 2
5
Cross-legged incline
1
Level: 1
R1
15 sec.
Cross-legged incline
1
Level: 1
R2
15 sec.
squat row 4 (middle gluteal)
1
Level: 1
R1
15 sec.
squat row 4 (middle gluteal)
1
Level: 1
R2
15 sec.
Side lunge stretch
1
Level: 1
R1
15 sec.
Side lunge stretch
1
Level: 1
R2
15 sec.

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