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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
Embryo
1
Level: 1
10 sec.
Subscription needed
Long Torso Twist Stretch
1
Level: 1
10 sec.
Cossack squat
1
Level: 1
10
Subscription needed
Lunges L
1
Level: 1
6
Subscription needed
Rotation 1
1
Level: 1
8
Subscription needed
Lower leg extension
1
Level: 1
14 sec.
Subscription needed
Wall Slide (stand facing away from the anchor point)
1
Level: 1
8
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
Widmill
1
Level: 1
R1
10 sec.
Subscription needed
Widmill
1
Level: 1
R2
10 sec.
Subscription needed
Y Stretch
1
Level: 1
8 sec.
Subscription needed
Lower back stretch with rotation
1
Level: 1
15 sec.
Subscription needed
Dolphin
1
Level: 1
8
Subscription needed
Lower back stretch with rotation
1
Level: 1
15 sec.
Subscription needed
Dolphin
1
Level: 1
8
Subscription needed
Cossack squat in a bent-over position
1
Level: 1
10
Subscription needed
Standing quadriceps stretch (single leg)
1
Level: 1
R1
15 sec.
Standing quadriceps stretch (single leg)
1
Level: 1
R2
15 sec.
Hero pose
1
Level: 2
R1
5
Subscription needed
Hero pose
1
Level: 2
R2
5
Subscription needed

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