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102
Workout

The formula for perfect buttocks

~52 min.
~624 kcal
⁉️ Comments

"The Perfect Buttocks Formula" — this workout contains 8 exercises that need to be performed in a circular training format. This complex will help to form the correct proportion of the hips and buttocks, creating a balanced silhouette of the body. Perform all the exercises technically, working every muscle. A good workout pace will help to develop the body's endurance, which has a positive effect on the whole body. To increase the load, perform 3 rounds.

Warm up
Stretching of the posterior thigh (single leg)
1
Level: 1
S1
15 sec.
Subscription needed
Stretching of the posterior thigh (single leg)
1
Level: 1
S2
15 sec.
Subscription needed
squat row 4 (middle gluteal)
1
Level: 1
S1
15 sec.
Subscription needed
squat row 4 (middle gluteal)
1
Level: 1
S2
15 sec.
Subscription needed
Standing quadriceps stretch (single leg)
1
Level: 1
S1
15 sec.
Standing quadriceps stretch (single leg)
1
Level: 1
S2
15 sec.
Side lunge stretch
1
Level: 1
15 sec.
Subscription needed
Latissimus stretch
1
Level: 1
S1
15 sec.
Subscription needed
Latissimus stretch
1
Level: 1
S2
15 sec.
Subscription needed
Posterior deltoid stretch
1
Level: 1
S1
15 sec.
Subscription needed
Posterior deltoid stretch
1
Level: 1
S2
15 sec.
Subscription needed
Widmill
1
Level: 1
S1
10 sec.
Subscription needed
Widmill
1
Level: 1
S2
10 sec.
Subscription needed
Main exercises
Round 1
March
4
Level: 2
S1
12
Subscription needed
March
4
Level: 2
S2
12
Subscription needed
Back extension
5
Level: 3
10
Subscription needed
Toe squats
6
Level: 1
20
Subscription needed
Squat single arm (wide foot position)
5
Level: 1
S1
15
Subscription needed
Pistol - Side lunge in balance
4
Level: 1
S1
6
Subscription needed
Pistol - Side lunge in balance
4
Level: 1
S2
6
Subscription needed
Backward lunge
5
Level: 3
S1
12
Subscription needed
Backward lunge
5
Level: 3
S2
12
Subscription needed
Hip extension
5
Level: 2
10
Subscription needed
Reverse plank leg abduction
4
Level: 1
12
Round 2
March
4
Level: 2
S1
12
Subscription needed
March
4
Level: 2
S2
12
Subscription needed
Back extension
5
Level: 3
10
Subscription needed
Toe squats
6
Level: 1
20
Subscription needed
Squat single arm (wide foot position)
5
Level: 1
S2
15
Subscription needed
Pistol - Side lunge in balance
4
Level: 1
S1
6
Subscription needed
Pistol - Side lunge in balance
4
Level: 1
S2
6
Subscription needed
Backward lunge
5
Level: 3
S1
12
Subscription needed
Backward lunge
5
Level: 3
S2
12
Subscription needed
Hip extension
5
Level: 2
10
Subscription needed
Reverse plank leg abduction
4
Level: 1
12
Cool down
Incline (feet at shoulder width)
1
Level: 1
15 sec.
Subscription needed
Lower back stretch
1
Level: 1
10 sec.
Subscription needed
Embryo
1
Level: 1
10 sec.
Subscription needed
Sumo squat
1
Level: 2
10
Subscription needed
Side lunge stretch
1
Level: 1
R1
15 sec.
Subscription needed
Side lunge stretch
1
Level: 1
R2
15 sec.
Subscription needed
Lower leg extension
1
Level: 1
R1
14 sec.
Subscription needed
Lower leg extension
1
Level: 1
R2
14 sec.
Subscription needed

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