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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
Hammock
1
Level: 1
8
Subscription needed
Wall Slide (stand facing the anchor point)
1
Level: 1
8
Subscription needed
Golf
1
Level: 1
6
Subscription needed
Tilt
1
Level: 1
8
Subscription needed
Y Stretch
1
Level: 1
8 sec.
Subscription needed
L extension
1
Level: 1
S1
8
Subscription needed
L extension
1
Level: 1
S2
8
Subscription needed
Side tilt
1
Level: 1
6
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
Neck extension
1
Level: 1
R1
6
Subscription needed
Neck extension
1
Level: 1
R2
6
Subscription needed
Posterior deltoid stretch
1
Level: 1
R1
15 sec.
Subscription needed
Posterior deltoid stretch
1
Level: 1
R2
15 sec.
Subscription needed
Lower back stretch with rotation
1
Level: 1
15 sec.
Subscription needed
Hammock - Dolphin
1
Level: 2
5
Subscription needed
Lower back stretch with rotation
1
Level: 1
15 sec.
Subscription needed
Hammock - Dolphin
1
Level: 2
5
Subscription needed
Cross-legged incline
1
Level: 1
R1
15 sec.
Subscription needed
Cross-legged incline
1
Level: 1
R2
15 sec.
Subscription needed
squat row 4 (middle gluteal)
1
Level: 1
R1
15 sec.
Subscription needed
squat row 4 (middle gluteal)
1
Level: 1
R2
15 sec.
Subscription needed
Side lunge stretch
1
Level: 1
R1
15 sec.
Subscription needed
Side lunge stretch
1
Level: 1
R2
15 sec.
Subscription needed

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