Hip lift with weights
Hip lift with weights is an exercise that directly affects the buttock muscles. Placing a light weight at the hip helps increase resistance, thereby improving exercise efficiency without making the movement too complicated. When performing, you should tighten your buttock muscles at the highest position to optimize effectiveness.
Lie on your back, bend your knees, feet flat on the floor. Place a weight across your hip and hold it fixed. Contract your abdominal muscles, focusing force on your heels.
Lift your hips until your buttocks tighten. Hold for 1 second in the highest position. Lower your hips slowly and repeat. Perform 3 sets, each set 10-12 times, rest for 45 seconds between sets.
Sit with your legs outstretched with a resistance band
This exercise helps strengthen the buttock muscle group and the outside hip muscles, contributing to keeping the lower body stable and improving movement control. The resistance band creates additional resistance, helping muscles work more effectively.
Sit straight at the front edge of the chair. Place the resistance band above the knees. Place both feet on the floor, hip-width apart. Contract the abdominal muscles, push both knees out to stretch the band. Hold for 1 second in the widest position. Slowly return the knee to its original position. Perform 3 sets, 15-20 repetitions each set, rest for 30-45 seconds between sets.
