Women have always strived to achieve their dream body. Unlike men, who aim for a well-developed chest, we women desire a slim waist, toned legs, but mainly a firm and round butt.
So let’s take a look at a few unusual exercises that you probably don’t know, but which will definitely help you get the butt you dream of. And why unusual? Everyone knows exercises like squats or pelvic lifts, but it never hurts to liven up your workout with something new.
● Good to know: Don’t forget to focus on exercising all your gluteal muscles. The gluteal muscles are made up of three muscles: the large gluteus maximus, the gluteus medius and the small gluteus minimus.
1. BULGARIAN SPLIT SQUATS
Stand in front of a bench. Your feet are about shoulder-width apart. Stand with one leg firmly on the ground (this leg will maintain stability) and place the top of the other leg on the bench. In this position, make slow downward and upward movements. Throughout the squat, try to keep your abdomen tight, torso extended and head upright. Then we switch legs.
2. LYING CABLE HAMSTRING CURLS
Lie face down on the bench. Keep your center of the body hard and your back straight. We do the exercise with only one leg. Perform the exercise by fully extending the bent leg. To engage the glutes more effectively in the top position, pause for a moment and slowly lower the leg down.
3. BENCH STEP UPS
The bench or box should be at such a height that the knee is bent about 90 degrees when the leg is placed on it. The torso is stretched throughout the exercise. During the exercise we face the bench. Lift the leg slowly so as not to move the other leg. Lifting the leg is followed by a smooth and controlled downward movement.
- Read more: The Five Top Exercises for Butt and Thighs
4. ELEVATED SUMO SQUATS
These squats aren’t that different from regular sumo squats. When performing them, we stand on two elevated platforms, which gives us an even greater range of motion. Place the boxes so that the stance is slightly wider than hip width, with the feet slightly turned out. Take a one-handed dumbbell or kettlebell. Take a deep breath and squat down keeping the center of the body hard.
5. DOUBLE GLUTE KICKBACKS
Place a bench under the multipress and lie down on it so that your feet are under the axis of the dumbbells. The exercise is performed by pressing the axis with the legs upwards. In the final position, the knees are slightly above the bench. We stay in the upper position for a while and then slowly descend.
6. SINGLE-LEG ROMANIAN DEADLIFTS
Start the exercise standing on one leg. Gradually bend over with your back straight. In the final stage, the cervical spine should already begin to sag. Then return to the starting position.
7. SINGLE-LEG HIP THRUSTS
For this exercise we will also need a bench or other elevated support point. As with the Single-Leg Romanian Deadlift, we will need a bench or crate to perform this exercise. We stand with our feet firmly on the ground. The exercise consists of lifting the pelvis to reach an imaginary straight line between the hips and shoulders. As the name of the exercise implies, one leg is laid out on top of the other or held in the air.
This article was written for you by NEBBIA girl and fitness trainer Nina Velická.
