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55
Workout

The foundation for beautiful buttocks

~37 min.
~444 kcal
Female
⁉️ 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
Lower back stretch
1
Level: 1
10 sec.
Cossack squat
1
Level: 1
10
Cross-legged incline
1
Level: 1
S1
15 sec.
Cross-legged incline
1
Level: 1
S2
15 sec.
Standing quadriceps stretch (single leg)
1
Level: 1
S1
15 sec.
Standing quadriceps stretch (single leg)
1
Level: 1
S2
15 sec.
Golf
1
Level: 2
6
W extension
1
Level: 1
8
Lunges L
1
Level: 1
6
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
Massage
1
Level: 1
8
Rotation 1
1
Level: 1
8
Long Torso Twist Stretch
1
Level: 1
R1
10 sec.
Long Torso Twist Stretch
1
Level: 1
R2
10 sec.
Hero pose
1
Level: 1
R1
15 sec.
Hero pose
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.
Forward fold
1
Level: 1
10 sec.

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