The most effective butt training movements turn out to be these movements

ButtThere are many training movements, and in the butt training movements, the training effect of each training movement is different, and some movements have different effects. It's very effective, and some movements are only moderately effective. I believe there are still people who know the effective butt training movements. So, what are the most effective butt training exercises? It turned out to be these actions. Let’s take a look below!

Glute Bridge

Squats

In the process of doing squats, the exercise for the buttocks is actually The most obvious thing is that although the legs can also be exercised, the buttocks are the most important point of force generation when doing squats. Regular squatting can also make the buttocks become more upturned and straight, but what we need to pay attention to is that we must do squats in small units. If the squat posture is not done properly, the effect will not be particularly ideal. When performing squats to train the gluteus maximus, if you have a good squat foundation, you can actually use other methods to perform a variety of movements, which can give everyone a better-looking butt line.

Barbell straight-leg deadlift

This action is done with the help of a barbell. At the beginning, we place the barbell in front of our body. At this time, our legs are opened at the same level as our shoulders. Stand wide and keep your lower back straight. At this time, we adjust our breathing and posture so that we lean over and grab the barbell with both hands. The distance between the two hands is wider than the shoulders. At this time, we grab the bar with both hands and exert force to lift the barbell to the root of our thighs. During this process, our legs always remain straight. After the movement is completed, we put the barbell down and start the movement again.

Glute Bridge

At the beginning we lie flat on the yoga mat and let the body relax naturally. At this time, we bend the legs. At this time, we use the strength of our waist and abdomen to let the buttocks It can rise up and leave the ground, and at the same time support the floor with the arms, so that our shoulders and back can slowly leave the ground. At this time, the body can form a curved shape, that is, the shape of the gluteal bridge. Keep this action unchanged for more than 30 seconds in one set. You can perform three sets of actions in one day.

Silent squat

Silent squat is also a more effective movement for training the buttocks. At the beginning, we stand up straight and close to the wall. At this time, we let our body slowly squat down, as if Just like sitting on a chair, form a 90-degree angle between your thighs and calves. At the same time, your calves are perpendicular to the ground and your back is close to the wall, while your buttocks are independent. Keep doing this.Hold for more than 30 seconds, and you can do 2 to 3 groups a day. This action can effectively tighten our buttocks, thereby lifting the buttocks and making the buttocks tighter.