What are the butt exercises in the gym?

Nowadays, people pay much attention to their figure. For example, girls want to have a curvy figure, and everyone wants to have a perky butt. If you want to have a perky butt, you must first adjust your diet and improve your living habits. For example, you cannot sit for a long time. Then, regular exercise is essential. The best way is to go to the gym and use some equipment to exercise. The following introduces basic exercises for buttocks training in the gym.

How to train your buttocks in the gym:

The first exercise is dumbbell squat

With your feet suspended in the air and an appropriate amount of dumbbells in your hands, do squat exercises. This can fully stretch the gluteus maximus, better shape the buttocks, and make them fuller.

The second action is to stand on one leg with weight and then raise your leg

The third exercise is supine weighted hip bridge

People with strong core strength can do hip bridges with a weighted barbell, which not only trains the hip muscles but also the core strength.

The fourth action is to kneel on one leg and kick your legs backward

The fifth movement, machine squat split

The sixth movement is the Smith rack weighted wide squat

The seventh movement is the Smith rack weighted lunge squat

The eighth movement is the Smith rack weighted single-leg squat

Hip-stretching exercises without gym equipment

One-lift squat

If you don't want to go to the gym, you can do squats with your arms raised horizontally to practice buttocks~ This is the simplest and most effective method. Just squat with your arms raised horizontally. It can exercise the buttocks muscles and make them more elastic. It is recommended to do fifty at a time.

Two scorpion tail swing action

This scorpion tail swing movement is also very simple. First, kneel on the ground and support the ground with both hands. Then lift your legs backwards and let them grow upwards, preferably as close to your buttocks as possible. This exercise can make your buttocks more upright. Remember to alternate legs and do fifty at a time.

Three back leg raises

This backward leg-lifting movement is similar to the scorpion's tail swinging movement. You also kneel on the ground and use your hands to support the ground. Alternate your legs to do the backward leg-lifting movement, lift your legs up to the limit, and remember to pause for five seconds. This movement can tighten the buttocks muscles, making the muscles fuller and firmer. You can do fifty at a time.

Weighted Half Squat

Weighted half squats are very common in the gym. You don't need to use any big equipment. You just need to hold two dumbbells of the same weight in both hands and half squat down, which can add pressure to the buttocks. If you persist in practicing for a period of time, not only can your buttocks become more upturned, but it can also bring a shaping effect to your buttocks. It is recommended to persist for ten minutes each time.