What are the common buttock lifting exercises?

Many people still understand the hip lifting exercise. In hip lifting exercise, some exercises are more common, some exercises are rare, but hip lifting exercises are some of the special features and benefits. So, what are the effective and common hip lifting exercises? Let’s take a look at what exercises are there!

Knee joint movements

Lying on the right side, support your right elbow under your shoulders, bend your knees forward at a 90-degree angle, and your legs go up and down. Place your left hand behind your head, open your left elbow outward. Pull your left knee towards the chest, and move your left elbow towards your knees. Move. Stretch your left leg behind your body, straighten your toes, and contract your hip muscles. Do 15 times, change your left side, and repeat the above movements.

Squat movement

Stand in front of a solid chair or cabinet, spread your feet about one shoulder wide, with your toes facing outward. Place your left arm on the back of the chair or on the cabinet, raise your right arm, sit above your shoulders, and close to your ears. Both heels are off the ground, your forefoots are on the ground, and your knees are slightly bent. Bend your knees at 90 degrees, or bend them as much as possible according to your ability, and your knees should not exceed your toes. Straighten your legs and repeat the movement just now. Do not lower the heel height Low. Repeat 10 times; change to the other side and repeat the above movement.

Hip movement

Stand, spread your feet apart, larger than one shoulder width, with your toes facing outward, put your hands on the hip joint, bend your knees, and aim your kneecaps between the first and third toes. Put your hands on the floor, retreat your right leg back, cross your left leg forward, and touch the floor lightly. Start again, bend your knees. Repeat 10 to 15 times; change to the other side and repeat the same movement.

Donkey-like uplifting movement

Start on the ground with both hands and feet, then both arms on the ground, and the elbows below the shoulders and shoulders Align your arms, and your knees are under the hip joint. Roll a small towel and place it at the socket of your left knee. Lift your knees and touch the ground with your forefoot. Lift your left foot upwards from the ground, and your knees are close to your chest. Push your left heel toward the ceiling, bend your knees. Keep it for 1 second, then lower it, but keep your knees on both sides always lift off the ground. Do 10 times; when you finish the last time, do 20 heel pushing moves. Change to the other side to repeat the same action.

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