Buttock exercise: Recommended for two kneeling postures!

Buttock exercise: Recommended two kneeling postures!

　　Everyone loves tight and upright buttocks! Many girls want to train their buttocks when they enter the gym! Many boys are not resistant to buttocks!

　　There are many movements for training buttocks in the gym, the most common ones are squats and deadlifts, but many people always find it difficult to control the movements when performing this type of movement, and the buttocks cannot be found!

　　In order to better help your buttocks find the feeling, today I will give you two very good buttock exercises , Both movements are kneeling!

　　　Kneeling posture limits the extent of knee participation! Reduce participation on the front of the thigh! Let you experience the basic hip stretching strength! Feel the force of the hips!

　　　Action 1: Kneeling and squatting

　　Action process

　　Usage a small barbell! Hold the barbell, kneel on the mat, kneel and legs on the same line (avoid the inner eight)

　　Sit back on the hips, bend your hips and squat until your hips touch your ankles! Feel the hips being stretched!

　　Then, the hips Squat upwards!, clamp your butt on the top of the exercise! Make sure your core is tightened

　　Action 2: Kneeling deadlift

　　Action process

　　Adoption, tie one end of the elastic band to the fixture, and the height of the hip joint is the same height! Kneel on the mat, kneel and legs on the same line (avoid the inner eight)

　　Sit backwards, bend your hips to the trunk and the ground at a 45-degree angle, feel your hips being stretched!

　　Then, the hips exert force to make the hip joint Stretch forward and push forward, fully stretch your hips (butt forward) at the top of the movement! Make sure to keep your core tight

　　　Precautions:

　　The movement process ensures that your core remains tense and stabilizes your spine

　　While the hips push forward, you must stabilize the lumbar spine! It is the hips that exert force instead of the lower back!

　　Last reminder: Many people think that these two movements seem to be the same, but in fact they are not. The deadlift and flexion of the kneeling position will be larger, and the torso will lean forward relative to it!