Hip Exercises for Boys

In the gym, we often see that most girls train their buttocks, while men focus on training their upper body. You should know that even for men, if they don't train their buttocks, they will sit for a long time and their waist muscles will become loose and lack artistic beauty. Training to enhance the buttocks can not only make the body more perfect, but also strengthen the lower body.

The waist muscles are composed of gluteus maximus, gluteus minimus and gluteus minimus. The gluteus maximus has a larger total area, covers the gluteus minimus, and mainly has the functions of flexion and extension and external rotation of the hip. The function of gluteus minimus is the same as that of gluteus maximus, but it can also stabilize the buttocks. The gluteus minimus has the smallest total area, is below the gluteus minimus, and has the same function as the gluteus minimus.

After understanding the structure of the waist muscles, we know that as long as the training posture can flex or externally rotate the hip, the buttocks muscles can be stimulated. By flexing and extending the hip, the gluteus maximus can be trained, and by externally rotating or externally rotating the hip, the gluteus minimus and gluteus maximus can be trained.

Next, we will talk about how to flex, extend, externally rotate and externally rotate the hip to help you exercise your waist muscles.

The first posture: the pot is waving

Targeted: Glutes and hamstrings

1. Stand up with your feet wider than shoulder width apart, hold the kettlebell firmly between your legs, and keep your back flat.

2. Bend your hips and buttocks and push them backwards, causing the kettlebell to swing backwards.

3. Contract your gluteal and hamstring muscles, and use this force to swing the kettlebell from the upper front to the front of your chest, then swing the kettlebell back and forth.

Do 3-4 sets of 5-12 reps, resting for 100 seconds between sets.

Second Pose: Alternating Knee Bends

Targeted: Gluteal muscles and hamstrings

1. Lie on the side of the chair with your upper body, hold the edge of the chair with your hands to keep your balance, and keep your feet straight off the ground, with your body on the same level. 2. Tighten your buttocks muscles, stretch your left leg up, and then lower your left leg.

3. Tighten your hip muscles in the same way, stretch your right leg up, then lower it, and repeat the exercise with your left foot and right foot.

The third posture: sitting back kick

Training location: Buttocks muscles

1. The human body stands up straight with legs as wide as shoulders, holding on to something that can hold the body steady. This is the ready position.

2. Breathe in, stretch your left leg to the right to the highest point, and keep the other leg straight.

3. Stay still for 1 second, breathe, and slowly return your lower foot to the ready position.

The fourth posture: kneeling and raising the legs

Exercise location: Gluteus maximus and hamstrings

1. Kneel on the ground with your back, heels touching the ground, knees bent from beginning to end, hands on the ground, head held high, chest out, waist flat. This is the ready posture.

2. Use your buttocks to stretch your right leg upward until the base of your thigh is parallel to the road.

3. After staying still for 2 seconds, slowly return the right leg directly below to the ready position and switch positions for training.

Why can't boys exercise their buttocks? 4 poses to make your buttocks look artistic

The above 4 postures all involve the hamstring muscles, which are the muscles on the back of the thigh. Because hip training requires the feet, the postures will also stimulate the hamstring muscles.