The internet seems to be loaded with an enormous amount of articles geared toward different workout goals. However, most of them contain only general pieces of information about the training of major muscle groups. Today we want to draw your attention to building a nice derriere. Squats are the best exercise for that purpose, but we’ll prove that you can add aesthetic roundness to your glutes even without those annoying squats.
Basic deadlifts are considered to be one of the most effective types of exercise for shaping your butt. In fact, it forces a lot of your muscles to work simultaneously. Follow this deadlift pattern:
Glute kickbacks are body weight exercises that target the buttocks. Kneel on the floor. Wrap the resistance band around one foot and keep the other end under your knee.
When done properly, this simple yet effective exercise will help you feel how your glutes work in the movement.
It’s a lower body exercise that targets your hamstrings, calves, and glutes. You can find a stability ball in any gym and use it for this exercise.
Side leg raises are a good glute workout you can do at home with just your bodyweight. It’s very simple to perform and most of us know its technique from school.
The following exercise will make your hip flexors and lower back work hard. Do it if you’re a beginner or as a warm-up before the main training.
The main advantage of the reverse rear lunge is that you’re putting less stress on the knee joints.
The main targeted muscles are the abdominals, lower back, glutes, and triceps.
Those who’ve mastered all the exercises mentioned above can perform the fire hydrant exercise and its advanced variations with a resistance band. It’s a single joint exercise that focuses on the gluteus muscles, as well as your core to stabilize your body.
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