3 Effective Exercises For Beautiful Buttocks

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3 Effective Exercises For Beautiful Buttocks
3 Effective Exercises For Beautiful Buttocks

Video: 3 Effective Exercises For Beautiful Buttocks

Video: Best exercises for buttocks 2022, December
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Squat in "Smith"

Beginners can do this exercise without pancakes. The weight of the neck, which is fixed in "Smith", will be enough. But gradually increase the load by adding 2-3 kg "pancakes" on each side. Put your feet wide, your back is straight, the bar rests on your shoulders. Start squatting to a 90-degree knee angle. And make sure that they do not go beyond your fingertips.

Reps: 15 to 3 sets (rest - half a minute).

Row on straight legs

This easy-to-do butt-point exercise gives you a very good feel for how your gluteal muscles contract. Put your feet shoulder-width apart, keep your back straight, arms along the body and each with dumbbells (you must determine their weight for yourself, but for a start, 5 kg in each hand will be enough). Slowly lower the body down, while you can bend your knees slightly, and then quickly rise to the starting position. It is better if you do the pull opposite, or standing sideways to the mirror. This will help to avoid mistakes in the execution of the exercise.

Reps: 15 to 3 sets (rest - half a minute).

Seated leg extension on the machine

We have already done this exercise in another triset. But if there I paid attention to the position of the body (the lower it is, the higher the load on the upper part of the gluteal muscles is shifted), then now you will need to tear off the buttocks from the bench and do everything on weight. Hold the machine in front of you with your hands. Extend your knees to the side as much as possible and do not bring them to the end. With each breeding, sit down slightly without touching the bench with your buttocks, and during mixing - stretch up, but do not fully straighten your knees.

Reps: 15 to 3 sets (rest - half a minute).

See more exercises on Yulia Ushakova's YouTube channel.

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