5 Exercises that Pump Up the Buttocks Better Than Squats.
5 exercises that will pump your glutes better than squats
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Today we will analyze a glute workout that you can do at home. Squats are most often used to work this area. This exercise is extremely effective, but some amateur athletes try to avoid it. Together with the World Class Triumph gym supervisor Olga Andrianova , we figure out why this is happening and how to replace the unloved squat.
Why do some fitness fans hate squats?
Squats are a basic exercise and are often not used because of active work of the front surface of the thigh, which increases its volume. However, it is impossible to pump locally only the buttocks - they cannot work separately from the back of the thigh and the stabilizer of the front. In any case, the legs are included in the process, so it is important not to be afraid that they will grow, and to learn to feel exactly the gluteus muscle.
It also depends on the technique of movements. Squats are the areas most prone to injury - the lower back and knees. If done incorrectly, they often take all the load on themselves, and this leads to complications.
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Exercises that will pump your glutes without squatting
Fortunately, if you too do not like squatting, then finding an alternative to it is not so difficult. There are several exercises that work the buttocks equally effectively. To complete them, you will need the minimum equipment: a sports mat, dumbbells or bottles of water, a towel or pillow.
Perform each exercise 20 times in 5 sets. Rest between sets - 30 seconds.
Back lunges with dumbbells or bottles
Starting position: standing, back straight, hands down and holding dumbbells or water bottles.
Step back with one foot and kneel down. The second leg stands still and always acts as a support - do not remove or relax it. Return slowly to the starting position. Do not push off from behind with your standing leg.
Remember that backward movement begins at the hip joint. The pelvis runs diagonally back, the body tilts slightly forward, the back remains level. The loins and abs are always tense. Shoulders to the rightLenses down and back, they are in projection on the forefoot arch.
Deadlift with dumbbells or bottles
Starting position: standing, support on the heels and the outer edge of the foot. The feet are about the width of the hip joints or slightly narrower. Back straight, hands down and holding dumbbells or water bottles.
Smoothly move the pelvis back, and tilt the body forward. Feel the stretch on the back of the thigh and gluteus. Then tense it strongly and return to the starting position.
During the downward movement, do not round or bend your back. The shoulders are always lowered and located exactly above the feet, the lower back is fixed. Throughout the exercise, the position of the body does not change.
When the pelvis is pulled back, the legs may bend slightly, but not much - this is not squats.
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Starting position: lying down, legs bent at the knees and resting on the floor at a distance of about two feet from the buttocks, arms along the body. The feet are slightly wider than the pelvis, the knees do not fall inward.
Lift your pelvis up to a straight line with your shoulders, resting on your heels and shoulders. At the top, squeeze your buttocks, and then gradually lower yourself to the floor. During all movements, fix the level of the back and keep the shoulder blades lowered.
Glute bridge on one leg
Starting position: lying , one leg is bent at the knee and rests with the heel on the floor, the other is extended forward and up. A towel is squeezed between your knees.
Raise your pelvis up to a straight line with the shoulders, resting on one heel and on the shoulders. At the top, squeeze your buttocks, then lower yourself to the floor. The body rises up only due to pushing out by the pelvis. The position of the hips and lower back does not change throughout the exercise. The shoulder blades are pulled down and back.
As the pelvis moves up, pull your stomach in strongly to keep your back straight. There should be no bends in the line of the body.
Leading the thigh back
Starting position: rest on the forearms and knee. It sits exactly under the hip joint and the elbows under the shoulder joints.
Pull your thigh back, as if pushing the ceiling with the heel, until it continues the straight line of the body. The knee joint remains bent at a right angle. Lower your leg back, bending your knee towards you andnot touching the floor.
The main thing that needs to be fixed is the lower back. There should be no movement up or down in it. The press holds the back strongly. The straight line from the back of the head to the hip joint does not change.
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Arcuate hip abduction
Starting position: emphasis on the forearms and knee. It is located exactly under the hip joint, and the elbows - under the shoulder joints. The other leg is straight and slightly out to the side.
The arcuate hip abduction is a complicated version of the previous exercise. Lift your straight leg off the floor and perform an arcuate movement with it, as if tracing a semicircle in the air. Touch the floor with your toes on the opposite side.
During the arc, there should be no bend in the lower back. The body is fixed, the shoulders are pulled down and back, and the abs are tense. The leg is always straight, the heel stretches towards the ceiling. The load is evenly distributed among the three anchor points.