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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
Wall Slide (stand facing the anchor point)
1
Level: 1
8
Rotation 1
1
Level: 1
8
Wall Slide (stand facing the anchor point)
1
Level: 1
8
Rotation 1
1
Level: 1
8
Squats (wide feet position)
1
Level: 1
15
Exit to plank
1
Level: 1
12
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.
Standing quadriceps stretch (single leg)
1
Level: 1
S1
15 sec.
Standing quadriceps stretch (single leg)
1
Level: 1
S2
15 sec.
Main exercises
Front squats
5
Level: 1
R1
15
Front squats
5
Level: 1
R2
15
Front squats
5
Level: 1
R3
15
Balanced Side Lunge
6
Level: 2
S1
12
Split squat
4
Level: 1
S1
20
Balanced Side Lunge
6
Level: 2
S2
12
Split squat
4
Level: 1
S2
20
Balanced Side Lunge
6
Level: 2
S1
12
Split squat
4
Level: 1
S1
20
Balanced Side Lunge
6
Level: 2
S2
12
Split squat
4
Level: 1
S2
20
Swimmer start (alternating)
5
Level: 1
10
Sumo squats
6
Level: 2
15
Swimmer start (alternating)
5
Level: 1
10
Sumo squats
6
Level: 2
15
Swimmer start (alternating)
5
Level: 1
10
Sumo squats
6
Level: 2
15
Reverse plank hinch
4
Level: 1
S1
8
Reverse plank hinch
4
Level: 1
S2
8
Reverse plank hinch
4
Level: 1
S1
8
Reverse plank hinch
4
Level: 1
S2
8
Reverse plank hinch
4
Level: 1
S1
8
Reverse plank hinch
4
Level: 1
S2
8
Cool down
Incline (feet at shoulder width)
1
Level: 1
15 sec.
Lower back stretch
1
Level: 1
10 sec.
Embryo
1
Level: 1
10 sec.
Sumo squat
1
Level: 2
10
Side lunge stretch
1
Level: 1
R1
15 sec.
Side lunge stretch
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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