The 10 most effective buttocks exercise to do at home

10-buttocks-exercises

Hardly any other part of the body is trained with as much ambition as the buttocks. For training at home or in the gym, we show the ten most effective buttocks exercises – without any equipment!

The large gluteus muscle (gluteus maximus) is constantly in use. And you will feel it clearly when you climb stairs.

A tense bottom stretches the hips and, together with the abdominal muscles. Prevents the pelvis from tilting into the hollow back – good for walking upright and maintaining a straight posture.

Whether stretching your legs when getting up from a crouch or lifting your body when climbing steps – the gluteus muscle does a great job.

The middle gluteal muscle (gluteus medius) is connected to it. Its strength is the spreading of the legs, the abduction.

Third in the league is the small gluteal muscle (gluteus minimus). It’s tucked under and the middle gluteal muscle.

buttocks exercise

Regular buttock training not only strengthens the rear muscle group and thus ensures a shapely back. It also emphasizes the top of the hips and a narrower waist.

Plus: If you are working towards a six-pack, you should always train your buttocks too. The muscles are the opponents of the abdominal muscles.

10 effective buttocks exercises without equipment

All good reasons to start training immediately. We’ll show you the ten most effective buttocks exercises.
 

Here’s how it works: Take 10 to 15 minutes at least three times a week. Do four exercises of three sets of 10 to 15 repetitions each.
 

In order to give your muscles new stimuli and thus the impulse to grow, alternate between exercises regularly.

Buttocks Exercise: Squat

Trained:Buttocks, back and front thighs, abdomen, lower back
Note:Push off the entire foot, heels are on the floor, upper body remains upright

Buttocks Exercise: Squat walk

Trained:Buttocks, front and back thighs, abdomen
Note:Always put your heels up completely and crouch down low

Buttocks Exercise: Side squat walk

Trained:Buttocks, side and front thighs, abdomen
Note:Knees and toes rotate slightly outward, stay low in a crouch

Buttocks Exercise: Cross lung

Trained:Buttocks, side and front thighs, abdomen
Note:Upper body remains upright, front knee rotates slightly outwards

Buttocks Exercise: Sumo squat with leg lift

Trained:Buttocks, side and front thighs, waist
Note:Pull your knees high, your pelvis pointing straight ahead

Buttocks Exercise: Dirty dog

Trained:Buttocks, back and thighs, lower back
Note:Pull in your belly button, back straight, wrists under your shoulders

Buttocks Exercise: Kickbacks

Trained:Buttocks, back thighs, lower back
Note:Pull in your belly button, back straight, elbows under your shoulders

Buttocks Exercise: Superman with leg lift

Trained:Buttocks, back thighs, lower back
Note:Look at the floor, neck remains relaxed, buttocks are firm, push your heels towards the ceiling

Buttocks Exercise: Hip thrust

Trained:Buttocks, back thighs, lower back
Note:Pelvis stays straight, buttocks push up and tense

Buttocks Exercise: One leg hip thrust

Trained:Buttocks, back thighs, lower back
Note:Push the heel towards the ceiling, tense your bottom firmly, your pelvis stays straight

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