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95
Workout

A form from scratch

~49 min.
~588 kcal
⁉️ Comments

"Form from scratch" — this workout contains exercises that give a good load to the muscles of the buttocks. During the "Sumo Squat", the gluteal muscles stretch well at the bottom, and the mobility of the hip joints improves. A "lunge" with unstable support loads the gluteus muscle to maintain body stabilization and increases the range of motion due to the raised foot, which is located in the strap. By strengthening the muscles of the buttocks, you can improve their appearance and form a rounded buttock area. 

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
Sumo squats
4
Level: 1
R1
15
Subscription needed
Sumo squats
4
Level: 1
R2
15
Subscription needed
Sumo squats
4
Level: 1
R3
15
Subscription needed
Sumo squats
4
Level: 1
R4
15
Subscription needed
Round 1
Backward lunge
5
Level: 3
S1
12
Subscription needed
Backward lunge
5
Level: 3
S2
12
Subscription needed
Back extension
5
Level: 3
10
Subscription needed
Lunge
3
Level: 2
S1
12
Subscription needed
Lunge
3
Level: 2
S2
12
Subscription needed
Round 2
Backward lunge
5
Level: 3
S1
12
Subscription needed
Backward lunge
5
Level: 3
S2
12
Subscription needed
Back extension
5
Level: 3
10
Subscription needed
Lunge
3
Level: 2
S1
12
Subscription needed
Lunge
3
Level: 2
S2
12
Subscription needed
Round 3
Backward lunge
5
Level: 3
S1
12
Subscription needed
Backward lunge
5
Level: 3
S2
12
Subscription needed
Back extension
5
Level: 3
10
Subscription needed
Lunge
3
Level: 2
S1
12
Subscription needed
Lunge
3
Level: 2
S2
12
Subscription needed
Reverse plank leg abduction
4
Level: 1
R1
12
Reverse plank leg abduction
4
Level: 1
R2
12
Reverse plank leg abduction
4
Level: 1
R3
12
Reverse plank leg abduction
4
Level: 1
R4
12
Cool down
Scapular Mobility
1
Level: 1
8
Subscription needed
Side tilt
1
Level: 1
R1
6
Subscription needed
Side tilt
1
Level: 1
R2
6
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
Sumo squat
1
Level: 2
10
Subscription needed
Embryo
1
Level: 1
10 sec.
Subscription needed

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