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75
Workout

Short workout for buttocks

~39 min.
~468 kcal
Female
⁉️ Comments

"Short workout for buttocks" This is a set of exercises aimed at strengthening and formation of beautiful buttock muscles. This short workout uses basic, the most effective exercises, such as lunges, squats, lateral lunges, which activate and develop the muscles of the buttocks, making them firmer and rounder. Workout on buttocks helps improve the shape and contour of the buttocks, increase endurance and lower strength body parts. A huge advantage of this workout is that the duration is so load will be 40 minutes.

Warm up
Lower back stretch
1
Level: 1
10 sec.
Subscription needed
Single leg hip hinge
1
Level: 1
5
Subscription needed
Lower back stretch with rotation
1
Level: 1
15 sec.
Subscription needed
Main exercises
Round 1
Backward lunge
3
Level: 1
12
Subscription needed
Side lunge - backward lunge
5
Level: 1
6
Subscription needed
Squats (wide feet position)
4
Level: 2
15
Subscription needed
Backward lunge with leg change
6
Level: 4
12
Subscription needed
Round 2
Backward lunge
3
Level: 1
12
Subscription needed
Side lunge - backward lunge
5
Level: 1
6
Subscription needed
Squats (wide feet position)
4
Level: 2
15
Subscription needed
Backward lunge with leg change
6
Level: 4
12
Subscription needed
Round 3
Backward lunge
3
Level: 1
12
Subscription needed
Side lunge - backward lunge
5
Level: 1
6
Subscription needed
Squats (wide feet position)
4
Level: 2
15
Subscription needed
Backward lunge with leg change
6
Level: 4
12
Subscription needed
Round 4
Backward lunge
3
Level: 1
12
Subscription needed
Side lunge - backward lunge
5
Level: 1
6
Subscription needed
Squats (wide feet position)
4
Level: 2
15
Subscription needed
Backward lunge with leg change
6
Level: 4
12
Subscription needed
Cool down
Massage
1
Level: 1
8
Subscription needed
W extension
1
Level: 1
8
Massage
1
Level: 1
8
Subscription needed
W extension
1
Level: 1
8
Side tilt
1
Level: 1
R1
6
Subscription needed
Side tilt
1
Level: 1
R2
6
Subscription needed
Side lunge stretch
1
Level: 1
R1
15 sec.
Subscription needed
Side lunge stretch
1
Level: 1
R2
15 sec.
Subscription needed
squat row 4 (middle gluteal)
1
Level: 1
R1
15 sec.
Subscription needed
squat row 4 (middle gluteal)
1
Level: 1
R2
15 sec.
Subscription needed
Lower leg extension
1
Level: 1
R1
14 sec.
Subscription needed
Lower leg extension
1
Level: 1
R2
14 sec.
Subscription needed

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