Види го преводоTransform your glutes with these four exercises that are 1000 times more effective than the squat to get a perfect butt in just a few weeks.
Although the squat is one of the best-known exercises for training the glutes , we want to reveal four equally effective exercises that may surprise you with the results they can offer.
In this article, we will explore these four exercises that could be considered a thousand times more effective than the squat for getting perfect butts in just a few weeks.
Bulgarian Lunges : Bulgarian lunges are an incredibly effective exercise for working your glutes and legs. This exercise involves a forward motion in which one foot is placed forward and the other is placed on a platform or bench behind you. Next, lower yourself towards the floor by bending your knee forward until both legs form a 90-degree angle. Bulgarian lunges can be performed with or without additional weights to increase the intensity of the exercise.
Single-leg glute bridge : The single-leg glute bridge is an exercise that allows you to concentrate training on a single glute at a time, offering greater muscle activation. To perform this exercise, start by lying on the floor with your knees bent and your feet flat on the ground. Raise one leg so that it is straight up, keeping the other leg firmly on the ground. Then, lift your hips up, pushing the buttock of the lifted leg toward the ceiling. Hold the contraction for a few seconds before returning to the starting position. Repeat the exercise with the other leg.
Ankle brace kickbacks : Ankle brace kickbacks are a targeted exercise that allows you to isolate the glutes and work on hard-to-reach angles. To perform this exercise, put on an anklet with additional weights and get on all fours on the ground. Next, lift one leg bent backwards, pushing the heel towards the ceiling and keeping the knee flexed. Squeeze your glutes at the top of the movement and then lower your leg slowly. Repeat the exercise with the other leg.
One-handed kettlebell swing : The one-handed kettlebell swing is a dynamic exercise that engages the glutes, hamstrings, and lower back. To perform it, grab a kettlebell in one hand and place it between your legs. Bend your knees slightly and lean your torso forward. Next, push your hips forward in an explosive motion, extending your arm and swinging the kettlebell up until it’s in line with your shoulder. Control the movement as the kettlebell returns between your legs and repeat the movement.
These four exercises, the Bulgarian lunges, the one-legged glute bridge, the anklet kickbacks, and the one-handed kettlebell swing, can be highly effective in improving and toning your glutes in just a few weeks .
By combining these exercises with a balanced diet and an active lifestyle, you will be on the right path to achieving perfect buttocks. Always remember to perform the exercises correctly and listen to your body to avoid injury.т
