Workout

How to pump up the buttocks without squats and lunges

3. Deadlift with dumbbells. This exercise works the entire gluteal muscle group plus the back of the thigh. How to perform: we take dumbbells in our hands (hands down), stand up straight, then bend down (without bending our knees and without changing the position of the hands). When tilting, it is necessary to catch the point at which tension is felt in the buttocks, we linger at this point for 5-10 seconds and return to the starting position. We repeat at least 20-30 times.

4. Static exercise "Stool" plus weighting. This exercise gives a powerful load on the buttocks, which is why it is considered one of the best static exercises for the gluteal muscles. How to perform: we take a dumbbell (or something else) in our hands, then we stand with our backs to the wall, feet shoulder-width apart and begin to slowly crawl along it until we sit on the “high chair”. Then we linger for 10 seconds and come back. We repeat at least 15-20 times.

5. Exercise "Walking on the buttocks." A fun but effective exercise that will work your glutes plus your hamstrings and hamstrings. How to perform: We sit on the floor, the back is straight, the chin is not lowered, the legs are together. Then we begin to move forward through the buttocks (left-right side). Perform until you feel tension.