Gym Butt Training Program

Nowadays, girls are starting to pursue abs and perky buttocks. In particular, the peach buttocks of a certain female star are very popular among the general public, which has inspired the general public to start training. Training is a painful and happy process, especially buttocks training. If you don't want to ask a personal trainer for help in the gym, this article recommends several methods of buttocks training. Let's learn and practice together.

Exercise 1: Barbell Squat

The squat is the king of glute exercises. The saying that there is no squat without a perky butt has been around for a long time

Action process

1. Place your feet shoulder-width apart, or slightly wider than shoulder-width apart (there are also very wide squat styles).

2. Keep your back (spine) straight, do not arch or sag excessively;

3. The correct starting sequence is to bend your knees and squat while bending your hips and sitting back! Keep your abdominal and back muscles contracted to keep your torso straight! When you stand up, stretch your hips and knees at the same time, and push the weight up in a straight line

Squat with your legs parallel to the ground. (Controversial, it is recommended to squat as low as possible)

4. Keep your chest up and look straight ahead or down, keep your neck and spine at a normal angle, and do not lean forward too much. (In order to keep the center of gravity, beginners often lean their upper body too far forward. The basic principle is to keep the center of gravity straight up and down.)

5. Use the strength of your gluteal muscles and legs to lift the weight upwards, and the strength of the remaining abdominal muscles, back muscles, shoulders, and calves is only used to stabilize the body.

6. Knees and toes in the same direction

Exercise 2: Barbell Hip Bridge

This is a great exercise that will get your butt burning!

1. With your shoulder blades resting on the bench, place the barbell above your ilium, bend your knees to 90 degrees, place your feet flat on the mat, and hold the barbell firmly with both hands, with a grip that is approximately the same as or slightly wider than your shoulders.

2. Hold the barbell with both hands and straighten your back. Contract your hips and stretch your hip joints upward to make your body in a straight line. Pause at the highest point, squeeze your hips, and then slowly return to the original position.

Exercise 3: Romanian Deadlift

The deadlift is the leader in hip extension strength and is the perfect exercise to develop seamless coordination in your posterior chain.

The gluteal muscles, hamstrings, and back are responsible for hip extension.

1. Stand up straight and hold the barbell with both hands. Remove the barbell from the squat rack. Grip slightly wider than hips

2. The stance should be narrower than in a squat, about hip-width apart. The toes can be slightly turned out, but try not to exceed 15 degrees.

3. At the beginning of the movement, the barbell should be close to your thighs. Flex your hips (move your hips back) and lean your torso forward as the barbell drops over your legs. Bend your knees slightly but keep your shins perpendicular to the ground, keeping your core tight and your spine neutral.

4. During the descent, feel the stretching of the back of your legs and buttocks. It is generally recommended to descend to the calf position, but everyone's flexibility is different! What you have to remember is: once you reach a certain point and your back begins to round, stop immediately!

5. Descend to the lowest point, keep your whole body full of tension, tighten your core, extend your hips, and use the strength of your hips and legs to pull the barbell up! After the barbell passes your knees, push your hips forward, use your hips to contract to lock the barbell, tilt your pelvis backward, and squeeze your buttocks!

Exercise 4: Prone Hip Flexion and Extension!

This is a simple and easy to master movement! It has a great effect on hip exercise!

What you need to focus on is keeping your back flat and your core tight, and remember that the movement comes from hip extension, not lumbar spine!

1. Lie down on the bench with the height below your hips. Then bend your hips and bend over, keeping your torso stable and your spine neutral during the descent. Feel the tension and pulling feeling in the buttocks and the back of the legs getting stronger and stronger, then contract the buttocks to take back the tension, and follow the trend to slightly tilt the pelvis backwards and squeeze the buttocks! Squeeze it! Keep the torso stable and the spine neutral when coming up, and do not hyperextend the lumbar spine (pushing the waist)

2. Maintain a neutral lumbar spine

3. Use total hip extension instead of lumbar extension: The force comes from the glutes and hamstrings instead of the lower back

4. Complete the movement with a strong contraction of the gluteal muscles, imagine pushing the hips forward and clamping them!

5. You can tilt your pelvis back appropriately

Exercise 5: Kneeling Hip Abduction

Mainly targets the gluteus medius and gluteus minimus!

Action teaching

Starting position: Lie on the mat in a kneeling position, support your upper body with your arms, and bend your elbows slightly; bend your lower limbs and support your body with your knees on the ground, tighten your abdomen and lower waist, and keep the core of your body stable and not shaking. Your shoulders and hips should be in a straight line.

Action process: Lift one leg outward (keep the knee bent at the same angle)

Raise until it is almost parallel to the back, hold for a while and then slowly lower yourself, then slowly return to the preparatory position. After completing the required number of times on one side, switch to the other leg and continue.