How to train your buttocks muscles for men

The gluteal muscles have many functions, supporting the waist and legs when walking. Therefore, the training of gluteal muscles cannot be forgotten. The muscles and tendons of the body need to be exercised regularly, which is good for the body and makes us younger. There are many ways to exercise the gluteal muscles. Next, let's discuss this issue with you. The gluteal muscles support people's bodies. If the gluteal muscles are not good, it may affect the waist, so they cannot be ignored. Take a little time every day to make the body healthier.

1. Standing hip squeeze exercise

Stand with your legs together, chest up, abdomen in, and waist straight. Contract your buttocks muscles towards the middle, hold for a while, and then relax. Repeat 20-30 times, and complete 2-3 sets.

2. Wall kicking practice

Hold the wall with both hands, support with the left leg, and keep the upper body straight. Straighten the right leg and kick backwards 20-30 times. Switch to the right leg and kick the left leg. Repeat 2-3 sets, then kick to the side 20-30 times, and repeat 2-3 sets.

3. Practice holding the wall and controlling the legs. Hold the wall with your back, and keep your left leg straight. Straighten your right leg and lift it back to the limit, hold it for 30-60 seconds, then lower it and relax. Switch to the right leg and control the left leg. Repeat 2-3 sets. Then control the side leg for 30-60 seconds, and repeat 2-3 sets.

4. Kneeling and kicking exercises

1. Kneel and kick

Support yourself with your hands, kneel on your left knee, straighten your right leg and touch the ground, with your upper body parallel to the ground. Straighten your right leg and kick it hard backwards and upwards, then return to the starting position. Repeat 20-30 times. Then kneel on your right knee and kick your left leg. Repeat 20-30 times, and complete 2-3 sets.

2. Kneel and side kick

Support yourself with your hands, kneel on your left knee, straighten your right leg and touch the ground, with your upper body parallel to the ground. Straighten your right leg and kick it up to the side of your shoulder, then return to the original position. Repeat 20-30 times, then kneel on your right knee and kick your left leg. Repeat 20-30 times, and complete 2-3 sets.

As mentioned above, I hope to give you some reference. The movements are very simple and can be done at home, but it is best to insist on practicing and spare half an hour every day to exercise and stretch the muscles and tendons of our whole body. It is not good for people nowadays to be busy with work and ignore exercise. Over time, the muscles and tendons in the body will become very hard, and it will also cause muscle soreness.