The squat :
Squat is the best exercise for the lower limbs
Squat is the best exercise for the lower limbs
The squat is the exercise par excellence for those who want to muscle the lower limbs, gluteus included!
Completely realized (the buttocks which touch the heels), the squat makes intervene very important the glutes and the hamstrings.
The sumo squat :
A variant of the squat that allows to work also the inside of the thighs and to have a hip opening that facilitates the movement with great amplitude. Result: A greater part of the work of the glutes!
Slots:
The slits are excellent for the thighs, buttocks and requires a good hold of the trunk.
The slits are excellent for the thighs, buttocks and requires a good hold of the trunk.
The slits are excellent for strengthening the muscles of the glutes, especially because they make the posture unstable. This instability puts the glutes to a great contribution to keep the body straight and not fall off. In addition, the flexion of the leg also allows the work of the thighs.
Lunges :
The variant of the slits by crossing the legs is all the more effective, as it makes the exercise more unstable and stretches the buttocks. Harder though, the crossed slits will require a little more concentration!
The lateral Lunges :
The lateral slits have the advantage of intervening on the inside of the thighs and of contracting the buttocks, because the weight is more important on a single leg.
Skipped Slots :
The skipped slits are very dynamic and make the instability even greater. As a result, a greater contribution of the glutes is naturally made to remain stable.
Thanks to the amplitude and the "spring" or "plyometric" effect, this work is further strengthened.
The notion of alternation also implies a "cardio" notion to exercise. This is the most intense variant of the slots!
Basin surveys :
Pond readings are excellent for the back of the thighs and buttocks.
Pond readings are excellent for the back of the thighs and buttocks.
Pond surveys are classic exercises to muscle the buttocks on the ground. Little energy expenditure, but a very interesting targeted work that encompasses the buttocks and hamstrings. It is practiced in long series: attention to the cramps!
The "donkey kicks" or flexed leg bends :
This is to lift the leg (bent) backwards and upwards in the 4-legged position. The Donkey Kick (in reference to the stroke of a donkey) is an excellent exercise that it is necessary to repeat many times and which is very effective, thanks to the amplitude that it allows.
Buttocks on the floor:
A classic exercise that is practiced on the ground, lying on its side and which consists of raising a leg stretched upwards. Low in energy, it offers very good results targeted on the gluteus muscles.
Abductions of glutes :
This exercise is excellent for flexibility and strengthening of the glutes.
This exercise is excellent for flexibility and strengthening of the glutes.
It is an excellent exercise, which is carried out by pressing the arms outstretched and legs on the ground (on 4 legs). It is enough to fold one leg and to raise it on the side: one often assimilates this exercise, to laugh, to a dog that raises the paw, but its effectiveness is true!
Try it out to find out.
The back slits with kicks :
A small "bonus" exercise for lovers of slots and combat sports. You have to make a rear slot (other variants are possible) and add a high kick forward, after returning to the initial position.
An exercise that requires a good energy expenditure, which muscles the glutes and that has the merit of improving your flexibility.
Squat is the best exercise for the lower limbs
Squat is the best exercise for the lower limbs
The squat is the exercise par excellence for those who want to muscle the lower limbs, gluteus included!
Completely realized (the buttocks which touch the heels), the squat makes intervene very important the glutes and the hamstrings.
The sumo squat :
A variant of the squat that allows to work also the inside of the thighs and to have a hip opening that facilitates the movement with great amplitude. Result: A greater part of the work of the glutes!
Slots:
The slits are excellent for the thighs, buttocks and requires a good hold of the trunk.
The slits are excellent for the thighs, buttocks and requires a good hold of the trunk.
The slits are excellent for strengthening the muscles of the glutes, especially because they make the posture unstable. This instability puts the glutes to a great contribution to keep the body straight and not fall off. In addition, the flexion of the leg also allows the work of the thighs.
Lunges :
The variant of the slits by crossing the legs is all the more effective, as it makes the exercise more unstable and stretches the buttocks. Harder though, the crossed slits will require a little more concentration!
The lateral Lunges :
The lateral slits have the advantage of intervening on the inside of the thighs and of contracting the buttocks, because the weight is more important on a single leg.
Skipped Slots :
Thanks to the amplitude and the "spring" or "plyometric" effect, this work is further strengthened.
The notion of alternation also implies a "cardio" notion to exercise. This is the most intense variant of the slots!
Basin surveys :
Pond readings are excellent for the back of the thighs and buttocks.
Pond readings are excellent for the back of the thighs and buttocks.
Pond surveys are classic exercises to muscle the buttocks on the ground. Little energy expenditure, but a very interesting targeted work that encompasses the buttocks and hamstrings. It is practiced in long series: attention to the cramps!
The "donkey kicks" or flexed leg bends :
This is to lift the leg (bent) backwards and upwards in the 4-legged position. The Donkey Kick (in reference to the stroke of a donkey) is an excellent exercise that it is necessary to repeat many times and which is very effective, thanks to the amplitude that it allows.
Buttocks on the floor:
A classic exercise that is practiced on the ground, lying on its side and which consists of raising a leg stretched upwards. Low in energy, it offers very good results targeted on the gluteus muscles.
Abductions of glutes :
This exercise is excellent for flexibility and strengthening of the glutes.
This exercise is excellent for flexibility and strengthening of the glutes.
It is an excellent exercise, which is carried out by pressing the arms outstretched and legs on the ground (on 4 legs). It is enough to fold one leg and to raise it on the side: one often assimilates this exercise, to laugh, to a dog that raises the paw, but its effectiveness is true!
Try it out to find out.
The back slits with kicks :
A small "bonus" exercise for lovers of slots and combat sports. You have to make a rear slot (other variants are possible) and add a high kick forward, after returning to the initial position.
An exercise that requires a good energy expenditure, which muscles the glutes and that has the merit of improving your flexibility.
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