Workout of the Day: 5 Movements to Fully Pump Your Buttocks at Home

2024 Author: Malcolm Clapton | [email protected]. Last modified: 2023-12-17 03:44

An uncomplicated complex for a beautiful priests.

The workout consists of five movements, which include both extension and hip abduction under load - the best you can do for the gluteus maximus and medius.

For some exercises, you will need an elastic band. If you don't have it, while doing it, specifically tense the muscles with all your might - squeeze the buttocks as hard as you can.

You also need to find weighting. It's good if you have dumbbells or weights, but if not, it's okay. Just get something heavy and compact enough, such as a five-liter can of water or sand.

The complex includes the following movements:

1. Rise from the knees with an expander on the hips and weights in the hands.
2. Romanian wide stance deadlift.
3. Extension of the hips with support on the dais.
4. Hip abduction on the side with an expander.
5. Lateral steps to squat with an expander.

Perform each movement 3-5 sets of 10-15 times. You can do it in a circular format - do one set of each exercise with minimal rest in between, and then repeat from the beginning.