No squats or butts? You can do these in addition to squats!

No butts without squats? You can do these things in addition to squats!

　　There is a famous saying in the fitness industry: No butts without squats! But some netizens said, "Why do I do barbell squats, but I just haven't achieved the same as those of foreign girls?"

　　Do you have to squats when practicing squats? Is there no butts without squats? Is there any good butt exercise method?

　　If you can master the squat movements, barbell squats are indeed a very effective action to develop the glutes muscles, but this action alone needs to develop It's really nonsense to make a plump buttocks. If your butt has the potential to become bigger, as long as you work it, any training movements based on the buttocks can be effective.

Training the buttocks

　　How to train the buttocks more effectively? Let's first review the article at the beginning. Squats can exercise the buttocks, but there are not only squats!

　　The functions and related movements of the buttocks!

　　What is the work of the gluteus maximus, gluteus medius and gluteus minimus?

　● Hip extension – Glute maximus

　　● Hip abduction – Glute medius and Glute minimus

　　● Thigh internal rotation – Glute medius and Glute minimus

　　● Thigh external rotation – Glute medius and Glute minimus

　　Next, look at the movements and you will know why you can’t train the gluteus maximus (the largest muscle in the hip):

　　　【Effective hip stretching training】

　　● Barbell/dumbbell/mechanical squat, lunge, single-leg squat

　　● Deadlifts for single and both legs

　　● Thigh push and thigh pushing machine for single and both legs

　　● Glute muscle/backward lifting

　　● Glute bridge for various instruments!

　　● Prone and stand up

　　　【Effective thigh abduction and training】

　　●Sitting hip abduction machine

　　●Multiple machine hip thigh abduction

　　●Rope thigh abduction

　　And thigh internal rotation and external rotation will be trained during the above-mentioned hip stretching and abduction movements. There is no special training method.

　　Exercise tips: use the gluteus maximus as the main training target! The gluteus medius and gluteus minimus are used as auxiliary training!

　　Now you know that you are not just squats to want to hold your hips! If you can perform these movements in the correct (pose and intensity), and use these changeable training, you can definitely hold your butt!

Related recommendations 　　How to make your butts curl? Principle of the hips bigger

　　How to practice the gluteus medius? Illustration of the gluteus medius exercise method

　　Before hip training - please activate your butts first