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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
Neck extension
1
Level: 1
S1
6
Neck extension
1
Level: 1
S2
6
Posterior deltoid stretch
1
Level: 1
S1
15 sec.
Posterior deltoid stretch
1
Level: 1
S2
15 sec.
Posterior deltoid stretch
1
Level: 1
S1
15 sec.
Posterior deltoid stretch
1
Level: 1
S2
15 sec.
Massage
1
Level: 1
8
Incline (feet at shoulder width)
1
Level: 1
15 sec.
Standing quadriceps stretch (single leg)
1
Level: 1
S1
15 sec.
Standing quadriceps stretch (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.
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
Widmill
1
Level: 1
R1
10 sec.
Widmill
1
Level: 1
R2
10 sec.
Y Stretch
1
Level: 1
8 sec.
Lower back stretch with rotation
1
Level: 1
15 sec.
Dolphin
1
Level: 1
8
Lower back stretch with rotation
1
Level: 1
15 sec.
Dolphin
1
Level: 1
8
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.
Hero pose
1
Level: 2
R1
5
Hero pose
1
Level: 2
R2
5

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