< strong>ButtocksExercise: Two kneeling movements are recommended!

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!

There are many movements for training the buttocks in the gym. The most common ones are squats and deadlifts. However, many people always find it difficult to control the movements well when performing this type of movements, and they cannot feel the buttocks!

In order to better feel your buttocks, today I’m going to give you two great butt exercises, both of which are in the kneeling position!

The kneeling position limits the extent of knee participation! Reduce the involvement of the front thigh! Let you experience the basic hip extension strength! Feel the power in your butt!

Action 1: Kneeling and squatting

Action process

Use a small barbell! Hold the barbell and kneel on the mat, with your knees and legs in the same line (avoid piggybacking)

Sit your butt back, bend your hips and squat down until your butt touches your ankles! Feel the stretch in your butt!

Then, use your gluteal muscles to squat upward! , clamp your ass at the top of the movement! Make sure your core is tight

Movement 2: Kneeling Deadlift

Action process

Use a kneeling position and tie one end of the elastic band to a fixed object. Across the river, the hip joints are at the same height! Kneel on the mat, with your knees and legs on the same line (avoid piggybacking)

Sit your butt back, bend your hips and lean over until your torso and the ground form a 45-degree angle, and feel the buttocks being stretched. !

Then, the gluteal muscles exert force to extend the hip joint and push forward. At the top of the movement, fully extend the hips (buttocks push forward) and clamp the buttocks! Make sure to keep your core tight

Notes:

The action process ensures that your Keep your core tight and stabilize your spine

While pushing your hips forward, stabilize your lumbar spine! It’s the hips that exert the force, not the lower back!

Final tip: Many people think that these two movements are the same. In fact, they are not. The hip flexion range of the kneeling deadlift will be larger, and the trunk will also be wider. Lean forward!