Squat
Squats are a classic exercise that helps activate the entire buttock and thigh muscles, simulating the natural standing and sitting movements of the body.
Stand up straight, 2 legs shoulder-width apart. Extend your arms straight forward to balance or lightly place your arms on your hips.
Bend your knees and push your hips back when you lower your body into a squat position. Continue to lower your body until your thighs are parallel to the floor. Focus pushing from your heels to stand up straight to your starting position.
Standing hip extension
This exercise focuses on activating the large buttocks, helping to improve standing posture and bounce when moving.
Start in a straight standing position, with both legs hip-width apart. If you need balance support, you can gently hold your hand to the table or lean on a sturdy chair.
Slowly kick one leg straight to the back. Tighten the buttock muscles of the active leg, hold for 1 second in the highest position. Gently bring the leg back to the starting position. Switch sides and repeat the movement.
Romanian single-leg weightlifting
This movement not only trains the buttocks and hind muscle chains but also requires balance control as well as high-level hip joint stability.
Stand up straight, holding a single weight in each hand. Concentrate all your body weight on one leg as a pillar, keeping the knee of the pillar slightly bent. Slowly lift the other leg straight to the back, and at the same time, bend over to extend both weights down towards the floor.
Keep your lower back straight, keep your shoulders and hips balanced throughout the movement. Tighten your buttocks and push your body back to the original straight standing position.
