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64
Workout

Aesthetics of the gluteal muscles

~48 min.
~576 kcal
⁉️ Comments

"Aesthetics of the gluteal muscles" — this circular workout is aimed at working out the gluteal muscles. Pay attention to the exercises "March" and "Squats (wide foot position) (one hand) alternate sides and change hands on the squat in each round. Strong gluteal muscles help maintain proper posture and improve the functioning of the lumbar spine. Follow the technique of performing exercises, feel the work of the gluteal muscles. To increase the load, perform 5 rounds instead of 4.

 

Warm up
Standing quadriceps stretch (single leg)
1
Level: 1
S1
15 sec.
Standing quadriceps stretch (single leg)
1
Level: 1
S2
15 sec.
Stretching of the posterior thigh (single leg)
1
Level: 1
S1
15 sec.
Stretching of the posterior thigh (single leg)
1
Level: 1
S2
15 sec.
squat row 4 (middle gluteal)
1
Level: 1
S1
15 sec.
squat row 4 (middle gluteal)
1
Level: 1
S2
15 sec.
Lower back stretch
1
Level: 1
10 sec.
Side tilt
1
Level: 1
S1
6
Side tilt
1
Level: 1
S2
6
Wall Slide (stand facing away from the anchor point)
1
Level: 1
8
M Stretch
1
Level: 1
8 sec.
Main exercises
Round 1
March
4
Level: 2
S1
12
Backward lunge single arm
3
Level: 1
S1
12
Backward lunge single arm
3
Level: 1
S2
12
Squat single arm (wide foot position)
5
Level: 1
S1
15
Tilt
1
Level: 1
8
Round 2
March
4
Level: 2
S2
12
Backward lunge single arm
3
Level: 1
S1
12
Backward lunge single arm
3
Level: 1
S2
12
Squat single arm (wide foot position)
5
Level: 1
S2
15
Tilt
1
Level: 1
8
Round 3
March
4
Level: 2
S1
12
Backward lunge single arm
3
Level: 1
S1
12
Backward lunge single arm
3
Level: 1
S2
12
Squat single arm (wide foot position)
5
Level: 1
S1
15
Tilt
1
Level: 1
8
Round 4
March
4
Level: 2
S2
12
Backward lunge single arm
3
Level: 1
S1
12
Backward lunge single arm
3
Level: 1
S2
12
Squat single arm (wide foot position)
5
Level: 1
S2
15
Tilt
1
Level: 1
8
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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