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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
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
March
4
Level: 2
S2
12
Back extension
5
Level: 3
10
Toe squats
6
Level: 1
20
Squat single arm (wide foot position)
5
Level: 1
S1
15
Pistol - Side lunge in balance
4
Level: 1
S1
6
Pistol - Side lunge in balance
4
Level: 1
S2
6
Backward lunge
5
Level: 3
S1
12
Backward lunge
5
Level: 3
S2
12
Hip extension
5
Level: 2
10
Reverse plank leg abduction
4
Level: 1
12
Round 2
March
4
Level: 2
S1
12
March
4
Level: 2
S2
12
Back extension
5
Level: 3
10
Toe squats
6
Level: 1
20
Squat single arm (wide foot position)
5
Level: 1
S2
15
Pistol - Side lunge in balance
4
Level: 1
S1
6
Pistol - Side lunge in balance
4
Level: 1
S2
6
Backward lunge
5
Level: 3
S1
12
Backward lunge
5
Level: 3
S2
12
Hip extension
5
Level: 2
10
Reverse plank leg abduction
4
Level: 1
12
Cool down
Massage
1
Level: 1
8
W extension
1
Level: 1
8
Massage
1
Level: 1
8
W extension
1
Level: 1
8
Side tilt
1
Level: 1
R1
6
Side tilt
1
Level: 1
R2
6
Side lunge stretch
1
Level: 1
R1
15 sec.
Side lunge stretch
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.
Lower leg extension
1
Level: 1
R1
14 sec.
Lower leg extension
1
Level: 1
R2
14 sec.

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