6 most comprehensive butt muscle training methods

　　Today I will introduce the 6 most complete butt muscles exercise method.

　　How to effectively train butt muscles:

　　Butt muscle training method 1: Barbell squats

　　The leg muscles span three joints: hips, knees and ankles. The thigh muscles control the humerus at the hip and the tibia and fibula that connect the knee. The calf muscles affect the movement of the foot, and each joint has multiple ligaments to stabilize movement in various directions. The most critical function of the legs is to interact with the hip core muscles and back muscles to generate force to provide movement and decelerate movement.

　　Preparatory position: Stand with your feet slightly wider than your shoulders, place the barbell horizontally above your shoulder blades, and position your hands at arm-hip width. Keep your chest up and your spine straight to maintain a neutral position. The eyes should be looking straight up, slightly 20 degrees above the horizontal plane, and the weight of the body should be evenly distributed on both feet.

　　Action: Contract your hips and pull them back, bend your knees and center your spine. Let your body move through your hips and knees until it is parallel to the ground and your spine forms a 45-degree angle with the ground. Lift your head, lift your chest, and extend your knees slightly forward. Your knees should be directly over your feet.

　　Movement path: To lower into the extended position, your hips must first be pushed back. The thigh bone on the standing side is parallel to the ground (the knee should be bent at 90 degrees). Raise your arms from both sides to your chest at a 90-degree angle, with your palms facing in and your shoulder blades stable.

　　Balance with the following postures:

　　1. Keep your spine centered and your shoulder blades drawn downward and back.

　　2. Keep your abdominal muscles tight and use your hands to grasp the bar with slight force.

　　Notice:

　　1. The barbell drops directly from the mid-foot to the heel in a vertical line.

　　2. All joints move simultaneously.

　　3. Balance of movements during exercise.

　　avoid:

　　1. Slide your knees forward over your toes.

　　2. Turn your back.

　　3. Let the crossbar roll up to the head.

　　4. Slide your knees wider or narrower than your feet.

　　Butt muscle training method 2: front squat

　　The gluteal muscles span the pelvis and are primarily responsible for leg movement. These muscles often suffer from improper training procedures, such as movements that tend to focus on a single plane of direction. Continued uneven strength training can lead to poor performance and injury. In order for any force from the lower body trunk to be transmitted to the upper body body (especially the spine), the gluteal muscles must be properly strengthened and trained.

　　Preparatory position: Stand up straight with your head up and chest out, arms extended forward, and place the barbell on top of your shoulder muscles. Keep your spine centered and your feet slightly wider than shoulder-width apart.

　　Action: Tighten the buttocks, bend the knees, raise the head, lift the chest, and center the spine. Lower your hips until your thighs are at least parallel to the floor. The head and spine form a 45-degree angle with the rabbit and the ground. The hands should be stretched forward, or the crossbar should be grasped so that it does not slide.

　　Movement trajectory: Carry out schooling exercises with arms straight down and legs straight up.

　　Balance with the following postures:

　　Contract your shoulder blades and draw your abdominal muscles in and up, keeping your knees parallel to your feet.

　　Notice:

　　1. Slowly controlled lifting action.

　　2. When the crossbar falls straight down, there will be no movement.

　　3. The feet and heels do not move or lift.

　　avoid:

　　1. Extend your knees past your toes.

　　2.Elbow drop； Keep your elbows and upper arms always parallel to the floor.

　　3. Extend your head forward or lift your shoulder blades and shoulders.

　　Butt muscle training method three: Lunge

　　Preparatory position: Stand with feet together and hands on hips.

　　Action: Raise your head, center your spine, put your hands on your hips, and take a step forward; bend your front foot and knee at 90 degrees, and lower your thigh until it is parallel to the ground. The back knee is lowered vertically behind the body, using the toes to maintain balance at a 90-degree angle to the knee, and in a straight line from the back knee to the spine. Push with your front foot and raise your back foot until you stand back to the starting point.

　　Movement trajectory: Generally, it moves forward and downward. Keeping your spine perpendicular to the ground, you move forward and downward through stepping and descending movements.

　　Balance with the following postures:

　　1. Keep your chest up, your abdomen straight, and your spine centered.

　　2. Distribute the weight evenly in front of the body, spreading the weight from front to back.

　　3. The back foot is supported by the toes, and the center of gravity is behind the stepping foot.

　　Notice:

　　1. The hips do not move forward (do not bend).

　　2. The spine should remain in the same position as it moves up and down.

　　3. There is a lateral movement of landing or propulsion as your legs step forward.

　　avoid:

　　Lift the heel of the straddling leg off the floor or rotate the torso.

　　Butt muscle training method 4: Side lunge

　　Preparatory position: Stand with your feet vertically under your hips, hands on your hips, to increase hip strength.

　　Action: Step the legs outward at 180 degrees, contract the hips to keep the spine centered. As your chest moves forward, tighten your hips and extend your arms to enhance balance. Stop when the thigh on the side of your foot reaches the lowest point of movement parallel to the ground. The opposite knee should be straight, the hip should be behind the side of the foot, and the knee should be directly above the foot, no more than the tip of the toes. Forearms are parallel to the floor. Push back from the side of your feet to the starting point.

　　Movement trajectory: Move sideways in parallel, arms forward and hips back. The torso descends as the hips contract. Use your feet as decelerators and accelerators, and use your upright or fixed feet as balance bars.

　　Balance with the following postures:

　　1. Tighten your buttocks and lift your chest, use your arms as counter balance to contract your buttocks.

　　2. Keep the opposite foot in contact with the ground and maintain tension in the quadriceps and hamstrings to stabilize and extend the knee.

　　Notice:

　　1. Arms and hips move synchronously.

　　2. Keep your chest straight and your shoulders relaxed.

　　avoid:

　　1. Step with the side foot off the ground or extend the knee forward over the toes.

　　2. Excessive descent makes the angle between the trunk and the ground greater or less than 45 degrees.

　　Butt muscle training method five: step up

　　Preparatory position: Place one foot on the box in front of you, keeping your raised knee at a 90-degree angle with it as much as possible. Stand vertically with your chest upright and your knees directly above your feet. The raised knees should be no more than the tips of the toes and the feet should be flat on the step surface. Hold dumbbells at your sides.

　　Action: Start by leaning forward slightly, and move your body weight forward until it is close to the ankle plane.； Push forward with your back foot straight, extending your knees and hips at the same time, driving your body up over the step.

　　Movement trajectory: The movement is slowly forward and then directly upward. The head should begin the movement behind the raised foot and end directly above the raised foot. Just let the arms hang down to stabilize the center of gravity and follow the natural path of the body. Descend the same way.

　　Balance with the following postures:

　　1. Keep your upper back muscles and shoulders down and back.

　　2. Don’t let the push force move your center of gravity or torso forward.

　　Notice:

　　Move forward slightly with an upward movement of the spine.

　　avoid:

　　1. Bend or extend the back knee.

　　2. Let your front knee slide forward past your toes, or any part of your front foot off the step.

　　3. Move your knees horizontally or up and down, keeping your knees directly above your stepping feet.

　　Butt muscle training method six: step down

　　Preparatory position: Stand vertically on the box with one foot dangling to the side.

　　Action: Contract the hip on the standing side while bending the knees to move the torso forward； Extend your arms and let your unsupported foot drop to the bottom of the step until it is slightly more than a ninety-degree angle or a point where you can connect to a point of balance. By extending your hips, straightening your knees, lift your chest up and away from the step.

　　Movement trajectory: When descending directly, extend your arms, tighten your hips, and use your hands and arms as balance.

　　Balance with the following postures:

　　Keep your spinal muscles flexible and your shoulders contracted and flat. The opposite leg is stretched and tightened, and the other pair of feet is relaxed.

　　Notice:

　　1. Keep your head directly above your ankles.

　　2. Knees and hips move synchronously.

　　avoid:

　　Extend your knees past your toes, any hip or torso rotation； and any deflection of the knee on the standing side above the supporting foot.

　　change:

　　Hold a heavy object in your hand, such as a ball (note). When you are ready to stand in front of your chest, as you contract your hips and bend your knees to lower, keep your spine tight and your chest lifted to move your center of gravity forward, allowing the weight at the bottom of the movement to balance with the arms being fully extended from the torso. Elevate your torso by extending your hips and knees. At this time, pull the weight back and place it in front of your chest to return to the starting position.

　　Highlights: Barbell lunges to burn excess fat in the buttocks