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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
Wall Slide (stand facing away from the anchor point)
1
Level: 1
8
Cossack squat
1
Level: 1
10
Tilted march
1
Level: 1
12
Wall Slide (stand facing away from the anchor point)
1
Level: 1
8
Cossack squat
1
Level: 1
10
Tilted march
1
Level: 1
12
W extension
1
Level: 1
8
Side tilt
1
Level: 1
S1
6
Side tilt
1
Level: 1
S2
6
Cross-legged incline
1
Level: 1
S1
15 sec.
Cross-legged incline
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
Lunges L
1
Level: 1
R1
6
Lunges L
1
Level: 1
R2
6
T Spine Rotation
1
Level: 1
R1
5
T Spine Rotation
1
Level: 1
R2
5
Side tilt
1
Level: 1
R1
6
Side tilt
1
Level: 1
R2
6
Dolphin
1
Level: 1
8
Stretching of the posterior thigh (single leg)
1
Level: 1
R1
15 sec.
Stretching of the posterior thigh (single leg)
1
Level: 1
R2
15 sec.
Cossack squat in a bent-over position
1
Level: 1
10
Side lunge stretch
1
Level: 1
R1
15 sec.
Side lunge stretch
1
Level: 1
R2
15 sec.

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