What are the methods of exercising hip muscles

There are many ways to exercise the buttock muscles. Of course, the exercise effect of the buttock exercise method is also good. However, many people do not understand the buttock exercise method. Some people still understand what the buttock muscles are. So, what are the methods of exercising the buttock muscles? Let’s learn about it together below!

1. Lying on your back with one leg lifting hips

lying on your back, bend your right leg, and put your left leg on your right leg. Place your palms down on the side of your body. Raise your hips slowly upwards, and tighten your hips as much as possible until your waist and back are straightened. Repeat after restoring. Do 3 sets on each side, about 20 times per set.

2. Bend over and raise your legs

　　Bend your hands and knees on the ground, and the knee joint is 90 degrees. The movement starts with a single leg upward, with the heels vertically up, but the knee joint angle remains unchanged. When the thigh is lifted to the highest point, it is exactly parallel to the ground. Do not move too fast and tighten the gluteus muscles. 3 groups on each side, 20 times per group.

　　3. Bend over and bear weight and bend the calf

　　Practice 2 on both hands and knees on the ground. Tie the sandbag to the ankle (be careful not to be too heavy). First straighten one leg backward, approximately parallel to the ground, and then bend the knee vigorously to 90 degrees. Repeat after restoring. 3 groups per group, 20 times per group: Pay attention to the movements always Controlled, can't "swing".

4. Narrow standing distance from weight-bearing squat

　　　Barbells train the hip muscles, and the feet are 10-20 cm away. Hold the barbell in both hands (weight varies from person to person). Squat until the thigh is parallel to the ground and stand up hard. During the movement, pay attention to keeping the upper body straight: do not lean forward. 8-10 times per set, 3 sets.

5. Squat and jump

　　The movement is basically the same as weight-bearing squat, which increases the explosive force: stand both feet wide at the same shoulders, hold your arms in front of your chest. Squat until the knee joint is 90 degrees, and kick up vertically. Pay attention to the force of your thighs and tighten your hips. Each set of 10 After a few times, do 3 sets. Since this exercise has an impact on the ground when jumping and landing, it is best to do it on rubber pads, wooden floors or grass, and pay attention to maintaining body balance.

6. Stand up your legs after bearing weight

6. Stand on the wall, lean forward slightly, hold the wall with both hands. The sandbag is tied to the ankle, and lift the heels slightly. At the beginning of the movement, the center of gravity of the body moves to the support leg, and the legs are slowly kicked backwards with force, and the knee joints can be slightly bent. The legs can be kicked until they cannot be backwards. Persist for a few seconds before restoring. 3 groups on each side, about 10 times per set.

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