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152
Workout

The shape and strength of the gluteal muscles

~1 h. 6 min.
~792 kcal
⁉️ Comments

"Shape and strength of the gluteal muscles" — this circular workout contains 5 exercises, two of which are quite simple but effective. Pay attention to the exercise "Squats (wide foot position) (one hand)" alternate hands in each round. During the Lunge exercise, you can focus on the movement technique, feel the muscles tense, try to fix the position at the peak point and feel the burning sensation in the muscle. This workout is aimed at pumping up and giving elasticity to the buttocks, making them more beautiful and toned. 

Warm up
Sumo squat
1
Level: 1
10
Widmill
1
Level: 1
S1
10 sec.
Widmill
1
Level: 1
S2
10 sec.
Medium pull
1
Level: 1
12
Butterfly
1
Level: 1
10
Y Stretch
1
Level: 1
8 sec.
Biceps stretch
1
Level: 1
8 sec.
Hammock - Dolphin
1
Level: 2
5
Hero pose
1
Level: 2
S1
5
Hero pose
1
Level: 2
S2
5
Main exercises
Round 1
Squat single arm (wide foot position)
7
Level: 3
S1
15
Lunge
4
Level: 3
S1
12
Lunge
4
Level: 3
S2
12
Pistol
6
Level: 2
S1
10
Pistol
6
Level: 2
S2
10
Sprint start (alternating)
6
Level: 2
10
Hip extension
5
Level: 2
10
Round 2
Squat single arm (wide foot position)
7
Level: 3
S2
15
Lunge
4
Level: 3
S1
12
Lunge
4
Level: 3
S2
12
Pistol
6
Level: 2
S1
10
Pistol
6
Level: 2
S2
10
Sprint start (alternating)
6
Level: 2
10
Hip extension
5
Level: 2
10
Round 3
Squat single arm (wide foot position)
7
Level: 3
S1
15
Lunge
4
Level: 3
S1
12
Lunge
4
Level: 3
S2
12
Pistol
6
Level: 2
S1
10
Pistol
6
Level: 2
S2
10
Sprint start (alternating)
6
Level: 2
10
Hip extension
5
Level: 2
10
Round 4
Squat single arm (wide foot position)
7
Level: 3
S2
15
Lunge
4
Level: 3
S1
12
Lunge
4
Level: 3
S2
12
Pistol
6
Level: 2
S1
10
Pistol
6
Level: 2
S2
10
Sprint start (alternating)
6
Level: 2
10
Hip extension
5
Level: 2
10
Cool down
Cossack squat in a bent-over position
1
Level: 1
10
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.
Lower leg extension
1
Level: 1
R2
14 sec.
Lower back stretch
1
Level: 1
10 sec.
Y Stretch
1
Level: 1
8 sec.
Hammock - Dolphin
1
Level: 2
5

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