< strong>Buttocks Recommended exercises: prone and kicking your legs!
Everyone loves those firm and upturned buttocks! Many girls want to make their butts bigger when they go to the gym! Many boys can’t resist having a raised butt!
However, when many people perform multi-joint movements such as squats and deadlifts, it is always difficult to control the movement well, and they can’t feel it in their buttocks!
Today I’m going to give you a simple and easy-to-learn butt exercise: prone leg kicks!
This is a single-joint action! Or mainly to extend the hip joint (the main function of the gluteal muscles)
How?
1. Lean your upper body on a flat bench, with your hip joint as the The fulcrum, stuck height is above the hip!
2. Grasp the handrail to stabilize your body, raise your head and chest up! Keep your body steady and your knees slightly bent. The angle between the torso and thighs is 90 degrees!
3. Contract your hip muscles, lift your legs, extend your hips upwards, keep contracting your hips at the highest point of the movement, squeeze your buttocks, then slowly return and repeat. Then lower your feet in a controlled manner.
4.The purpose of the elastic band is to guide you to better hip flexion while increasing resistance!
Notes
1.Keep your spine neutral and tighten your core muscles to stabilize your spine!
2.Use hip extension instead of lumbar extension. Pay attention to the lumbar spine to always remain stable and not to cause movement!
3. Use the contraction of gluteus maximus to complete the action. When the leg is raised parallel to the ground, tighten the buttocks!
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