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If you do not have a lot of time for fitness, you should not suffer from this view from behind. We offer a set of exercises on the buttocks, which you can vary depending on your schedule.

Training options for buttocks

Training options for buttocks

Specialist in strength training Mike Mejia made a special fitness program for the gluteal muscles. In it, you can choose the exercises depending on the time that you currently have, without delaying the lessons in the long box.

10 minutes: Do the exercises of section A to work out the basic muscle groups and "build" the power base.
20 minutes: You can catch not only A, but also B - to work on balance and flexibility.
30 minutes: Execute the exercises of groups A, B, and then C, to bring the rear view to perfection.

Exercises for the gluteal muscles

A1 Squats with body bodice

A1 Squats with body bodice
  • Fall down, holding the projectile on outstretched hands exactly and strictly above the crown. Do not let him fall forward at the bottom of the squat.
  • To maintain balance, strain the muscles of the bark and do not rush. Do three sets of 10 repetitions. Over time, try to replace the body bar on the bar from the bar (wear heavier).

A2 Reverse hyperextensions on the ball

A2 Reverse hyperextensions on the ball

  • Lie down with your stomach on the fitball, just roll forward and put your hands on the floor. Bend your knees 90 degrees and press your feet tightly against each other.
  • Strain your buttocks and raise your hips as high as possible (without changing the angle in your knees). Return to the starting position. Do three sets of 10 repetitions.

B1 Romanian traction on one leg

B1 Romanian traction on one leg

  • Take the dumbbell, stand on your left foot, slightly bending it (the knee equals the middle toes of the foot). Take your right leg back. Lean forward (back straight), trying to lower the dumbbell to the middle of the shins.
  • Straining the buttocks and muscles of the back of the thigh, straighten in the starting position. Do three sets of 10 repetitions, first on one leg, then on the other.

Exercises for the gluteal muscles

B2 Bridge with hip withdrawal

B2 Bridge with hip withdrawal

  • Lie on your back with your legs bent and tear the pelvis off the floor: the hips and body should be on the same line, and the knees - to form a right angle. Now straighten your left leg and take it to the side as far as possible.
  • Return to the starting position. With you three sets of 10 repetitions for one leg, then the same for another.


C1 Ballet squats

C1 Ballet squats

  • Put your feet wider than your shoulders, with your feet turned outward, and get up on your toes. Leaving the heels detached from the floor, sit down gently. Keep your back straight, trying not to pile the body forward. Return to the starting position.
  • Do three sets of 10 reps. First time crouch without additional burdening. When you sharpen the technique, take dumbbells and squat, holding them in front of the hips.


C2 A curtsey with an attack

C2 A curtsey with an attack

  • Take a pair of dumbbells and put them on the top of your thighs. Put the right leg back (about a meter, see the picture).
  • Bending the legs, drop down, the body while holding vertically. Come back to the start. Do 10 repetitions and change your legs. Perform three of these sets.

Fast fitness program for buttocks

If you do not have a lot of time for fitness, you should not suffer from this view from behind. We offer a set of exercises on the buttocks, which you can vary depending on your schedule.

Training options for buttocks

Training options for buttocks

Specialist in strength training Mike Mejia made a special fitness program for the gluteal muscles. In it, you can choose the exercises depending on the time that you currently have, without delaying the lessons in the long box.

10 minutes: Do the exercises of section A to work out the basic muscle groups and "build" the power base.
20 minutes: You can catch not only A, but also B - to work on balance and flexibility.
30 minutes: Execute the exercises of groups A, B, and then C, to bring the rear view to perfection.

Exercises for the gluteal muscles

A1 Squats with body bodice

A1 Squats with body bodice
  • Fall down, holding the projectile on outstretched hands exactly and strictly above the crown. Do not let him fall forward at the bottom of the squat.
  • To maintain balance, strain the muscles of the bark and do not rush. Do three sets of 10 repetitions. Over time, try to replace the body bar on the bar from the bar (wear heavier).

A2 Reverse hyperextensions on the ball

A2 Reverse hyperextensions on the ball

  • Lie down with your stomach on the fitball, just roll forward and put your hands on the floor. Bend your knees 90 degrees and press your feet tightly against each other.
  • Strain your buttocks and raise your hips as high as possible (without changing the angle in your knees). Return to the starting position. Do three sets of 10 repetitions.

B1 Romanian traction on one leg

B1 Romanian traction on one leg

  • Take the dumbbell, stand on your left foot, slightly bending it (the knee equals the middle toes of the foot). Take your right leg back. Lean forward (back straight), trying to lower the dumbbell to the middle of the shins.
  • Straining the buttocks and muscles of the back of the thigh, straighten in the starting position. Do three sets of 10 repetitions, first on one leg, then on the other.

Exercises for the gluteal muscles

B2 Bridge with hip withdrawal

B2 Bridge with hip withdrawal

  • Lie on your back with your legs bent and tear the pelvis off the floor: the hips and body should be on the same line, and the knees - to form a right angle. Now straighten your left leg and take it to the side as far as possible.
  • Return to the starting position. With you three sets of 10 repetitions for one leg, then the same for another.


C1 Ballet squats

C1 Ballet squats

  • Put your feet wider than your shoulders, with your feet turned outward, and get up on your toes. Leaving the heels detached from the floor, sit down gently. Keep your back straight, trying not to pile the body forward. Return to the starting position.
  • Do three sets of 10 reps. First time crouch without additional burdening. When you sharpen the technique, take dumbbells and squat, holding them in front of the hips.


C2 A curtsey with an attack

C2 A curtsey with an attack

  • Take a pair of dumbbells and put them on the top of your thighs. Put the right leg back (about a meter, see the picture).
  • Bending the legs, drop down, the body while holding vertically. Come back to the start. Do 10 repetitions and change your legs. Perform three of these sets.

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