We’ve got a beautiful butt exercises done twice a week. For this you must select a weight that you can exercise with perfect form and all the reps to help fulfill its role in this muscle.
Here we report the movements:
Movement 1: Squat and lunge
Take a bar of 9 kilos and place it behind your shoulders resting against the shoulder blades and hold it with your hands a bit removed from your body. The legs should be mor
Squat until your thighs are parallel to the floor. Turn your body 90 degrees to the left. Come back to center, stand up and put back squat but this time turn your body to the right. Make two sets of 12-15 repetitions each, with a break of 30 seconds between each set.
This exercise will be working hips, buttocks, thighs, quadriceps and calves.
You can also perform 100 squats in four sets of 25 without weight or anything, it is also effective.
Movement 2: Half squat on one leg and lifting
Take a pair of dumbbells of 5 or 7 kilos and standing with feet together and arms at your sides start with the left foot. Make a lunge forward and lower your hips until your knees form a 90 degree angle. Return your right leg up to your left foot and lift your left leg until your thigh is parallel to the ground. Do 12 to 15 repetitions and then the other leg.
It is recommended that you do three sets resting 30 seconds between each set.
For this exercise to be getting better not forget the buttocks and look forward to keep balance and you avoid a growth spurt and worse complications.