How can I train my buttocks muscles to achieve effective results?

When exercising, many people tend to train their chest and arm muscles, and feel that the mermaid line is their training goal. So how can the buttocks, the second most powerful muscle in the body, be trained to achieve results?

Back squat

To maximize the effect of the back squat on the glutes, you need to squat deeper, so the position of the weight is not as important. You can try the tuck squat, widening the distance between your feet, looking forward as you squat, slowly bending your knees in a controlled manner until you are fully squatted, and then using your thighs and hips to push your body back to the starting position. Keep your trunk and back straight when squatting, so as to achieve the best effect.

Hip bridge

The hip bridge has an excellent effect on training the hip muscles, but beginners are advised to start with the bodyweight hip bridge. The hip bridge requires you to lie on your back, bend your legs and separate them, with the distance slightly wider than the shoulder width; use your hips from shoulders to upper back, and use your feet as two fulcrums to push up your body, so that the lower back and thighs form a straight line, which is perpendicular to the straight line of the calves; finally, use your hips to control the body to return to the original position. During the whole process, the shoulders, upper back, arms, and feet must be kept still.

Romanian deadlift

Romanian deadlift requires the use of weights such as barbells and dumbbells, so you must pay attention to safety during training. At the beginning of the movement, make sure your body is standing straight, your back is arched and tight, your feet are about as wide as your hips, and your toes point forward; it is best to hold the weights with your hands, then slowly bend your knees, while ensuring that your calves are perpendicular to the ground, your hips move backward and fold, and when the weights drop to the knees, stop descending, tighten your core muscles, and use your hips to return your body to the initial position.

Kneeling, raising arms and legs

Relatively speaking, the difficulty of the kneeling arm and leg raise is not that great, and the muscles that can be exercised include the abdomen and lower abdomen, of course, the most important of which is the buttocks. When doing this exercise, kneel on the ground with your abdomen contracted, and the distance between your knees is roughly the same as the width of your hips; then slowly straighten your left arm upwards, and at the same time lift your right leg up, and finally straighten your left arm and right leg to the highest point and hold for a few seconds; then put your left arm and right leg down, and repeat with your right arm and left leg for another set.