How to train buttocks muscles

How can we train the buttocks muscles? If the buttocks are too fat, it will not look good. Muscles in the buttocks will make it look stronger. Having muscles on the body is a big deal for men, because men with muscles are more attractive and more popular. If there are no muscles, the body will not be healthy. In the process of muscle training, the body will slowly become healthier. So how to train the buttocks muscles?

1. Squat

Targets: Quadriceps and gluteal muscles.

How to do it: Place your hands behind your back, bend your legs and squat down as low as you can bear. Then return to an upright position and repeat up and down. Do three sets of 10 to 15 times each.

Note: When squatting, slow down the pace, lean forward or keep your upper body upright, and look forward.

2. Lunge

Target: Gluteal muscles, biceps and quadriceps

Method: Hold the dumbbells with both hands at the sides of the body, take a step forward, squat down until the front thigh is parallel to the ground, repeat up and down 15 to 20 times as a set, for a total of three sets.

Note: Keep your upper body upright at all times and do not lean forward or backward. When forming a lunge, lift your heel and bend your back leg, without letting your knee go beyond your toes.

3. Lie down and raise your legs

Target: Buttocks muscles

How to do it: Kneel on one leg on a towel, with your arms bent and supporting the ground at 90 degrees. Lift one leg and use your hips to extend it back toward you, keeping it in a straight line with your body. Then return your legs to the original position. Repeat this movement 10 to 15 times, then switch legs, for a total of three sets.

Note: Try to keep your legs at a 90-degree angle when retracting.

4. Push-ups

Target: Buttocks muscles, biceps femoris

How to: Bend your legs, place your feet flat, and place your arms at your sides with your palms facing down. Then contract your hip muscles and lift so your body forms a straight line from knees to shoulders. Then lower your body back to the starting position. Do 10 to 15 times in each set, for a total of three sets.

Note: Do not stare at your waist to check your posture, your head should be flat on the ground.

If you want to develop better gluteal muscles, then you must stick to the posture you are doing. You can choose these methods to exercise when practicing your gluteal muscles. Of course, if you have a better way of exercising, you can also stick to your own way. If you don’t have a better way of exercising, then you might as well try the method we introduce to get better results.