Common lower limb compound training movements such as squats and deadlifts can stimulate and strengthen the gluteus muscles, but they will also greatly mobilize the quadriceps, hamstrings, etc. on the legs.

common lower limb compound training movements such as squats and deadlifts can stimulate and strengthen the gluteus muscles, but it will also greatly mobilize the quadriceps , hamstring , etc. on the legs. In the end, the muscles of the hips and legs grow together, which cannot truly satisfy many young ladies’ wishes to train buttocks without thick legs!

For this reason, we have selected 6 actions that can be the most efficient, aimed at stimulating the gluteus muscles, and avoiding the stress of the legs, and combined them into a set of buttock training. Friends who want to sculpt their sexy bikini figures and have a squint buttocks but not thick legs must be collected and practiced!

1

barbell hip push

The first action is the barbell hip push, which is known as the "king of buttocks"; it is important to strengthen the effect of the buttocks and shape the buttocks. I believe that there is no need to repeat it too much!

In actual training, if you want to achieve its best butt-bearing effect, you must do the following 3 points during practice: First, use a lighter weight-bearing to practice butt pushing and warm up. Ensure that the gluteal muscles are fully warmed up and activated. It is recommended to do at least 1 set of 20 warm-ups here.

Furthermore, whether it is warm-up or formal training, it is necessary to emphasize consistent lyricism, slow pace, and controllability. This will establish a strong nerve-muscle connection and effectively realize the contraction and exertion of the hip muscles to avoid assisting the legs! In the last 1st of each set of actions, you can also try to pause at the peak for a few seconds before going down.

In addition, you must choose a weight strength suitable for your own level according to the actual situation; to ensure accurate force production and proper training!

After completing the warm-up and then formal training, a total of 6 sets of hip pushes need to be completed: first, 3 sets of training are performed with increasing weight load and decreasing the number of movements (10-8-6 times). The next 3 groups, in the contrary, the weight load is reduced and the number of movements increases (10-20-20 times), and the last group can be practiced with self-weight. When practicing weight reduction, it is best to keep the rest between groups for about 1 minute, find a friend to assist and remove the weight tablet.

2

elevation kettlebell width distance deadlift

Compared with traditional deadlift, the practice of widening and raising the spacing between the feet can transfer the stress to the buttocks more concentratedly. Pay attention to fully flexing the hips downwards and extending the gluteus muscles; then when extending the hips to the top, consciously lean backwards the pelvis and contract the hips to achieve the most ideal hip training effect.

Friends with conditions recommend using kettlebells to practice, which is more convenient to grasp. If not, you can also use dumbbells instead. This exercise is recommended to practice 4 sets, each set 12 times.

3

(4/1) Wide range squat

When practicing the "1 (4/1) Wide range squat", you can choose a Smith machine or free weight bearing according to your own preferences.

Pay attention to moderately relaxing your feet and standing. After squatting to the bottom, slightly get up to about 90 degrees of your knees; squat to the bottom again, and finally get up fully until you are upright. This additional 1/4 amplitude can not only bring fresh stimulation to the gluteus muscles, but also extend the duration of stress, thus allowing everyone to gain a more ideal buttock training effect. This exercise is recommended to practice 4 sets, each set 10 times.

4

Rope donkey kick

donkey kick is a particularly popular classic buttock training move. If there is no special donkey kicking equipment in the gym, you can use ropes like this to buckle your ankles around the center of your feet to train your weight-bearing donkey kicking.

During the movement, be careful not to flex and extend the knee joint significantly, and always maintain it flexing at about 90 degrees. This can effectively avoid the hamstring muscles exerting force and ensure that the gluteal muscles dominate the movement.This exercise is recommended to practice 4 sets, each set is 20 times per side.

5

Sitting hip abduction

Sitting hip abduction, as an isolated hip training move, is especially suitable for the end of each gluteal muscle training. In order to achieve its best effect, it is highly recommended to follow the rhythm of 1-0-3 during practice - that is, to use 1 second to abduct the hips, and the movements are simply and powerful; then do not make any pauses, but slow down the rhythm and control the hips into the preparatory position within 3 seconds.

As for the specific posture, some people like to keep their upper body upright, while others like to lean forward greatly. You can try to adjust and choose the posture that is most conducive to the movement and the stress on your hips. This exercise is recommended to practice 3 sets, each set 12 times.

6

Abdominal extension (bend-flexed)

Last set of buttock training will end with the "abdominal extension" action. During practice, maintaining a slightly bent back posture can effectively inhibit the force of the waist and back muscles, thereby ensuring the strongest and most concentrated force of the gluteus muscles.

In addition, during the movement, you must tighten and squeeze the gluteus muscles to further achieve the most ideal hip training effect. This exercise is recommended to practice 3 sets, each set 15 times.