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112
Workout

Beautiful buttocks - easy and fast

~54 min.
~648 kcal
⁉️ Comments

"Beautiful buttocks — easy and fast" — this workout contains a series of exercises for working out the gluteus maximus. Pay attention to the exercises "Lunge to the side in balance" and "Split squat" perform these exercises first on one side, then on the other. The "Swimmer's Start" exercise will help to pump the buttocks and thighs, and swinging the leg back will create additional stress on the buttock. Only regular workouts have a positive effect and noticeable visual changes in the body.

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
Front squats
5
Level: 1
R1
15
Subscription needed
Front squats
5
Level: 1
R2
15
Subscription needed
Front squats
5
Level: 1
R3
15
Subscription needed
Balanced Side Lunge
6
Level: 2
S1
12
Subscription needed
Split squat
4
Level: 1
S1
20
Subscription needed
Balanced Side Lunge
6
Level: 2
S2
12
Subscription needed
Split squat
4
Level: 1
S2
20
Subscription needed
Balanced Side Lunge
6
Level: 2
S1
12
Subscription needed
Split squat
4
Level: 1
S1
20
Subscription needed
Balanced Side Lunge
6
Level: 2
S2
12
Subscription needed
Split squat
4
Level: 1
S2
20
Subscription needed
Swimmer start (alternating)
5
Level: 1
10
Subscription needed
Sumo squats
6
Level: 2
15
Subscription needed
Swimmer start (alternating)
5
Level: 1
10
Subscription needed
Sumo squats
6
Level: 2
15
Subscription needed
Swimmer start (alternating)
5
Level: 1
10
Subscription needed
Sumo squats
6
Level: 2
15
Subscription needed
Reverse plank hinch
4
Level: 1
S1
8
Subscription needed
Reverse plank hinch
4
Level: 1
S2
8
Subscription needed
Reverse plank hinch
4
Level: 1
S1
8
Subscription needed
Reverse plank hinch
4
Level: 1
S2
8
Subscription needed
Reverse plank hinch
4
Level: 1
S1
8
Subscription needed
Reverse plank hinch
4
Level: 1
S2
8
Subscription needed
Cool down
Cossack squat in a bent-over position
1
Level: 1
10
Subscription needed
Standing quadriceps stretch (single leg)
1
Level: 1
R1
15 sec.
Standing quadriceps stretch (single leg)
1
Level: 1
R2
15 sec.
Lower leg extension
1
Level: 1
R1
14 sec.
Subscription needed
Lower leg extension
1
Level: 1
R2
14 sec.
Subscription needed
Lower back stretch
1
Level: 1
10 sec.
Subscription needed
Y Stretch
1
Level: 1
8 sec.
Subscription needed
Hammock - Dolphin
1
Level: 2
5
Subscription needed

Comments

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