3 x exercise to train your buttocks and legs

In this blog I give you 3x exercises to train your buttocks and legs. All ladies have a part of their body that they are happy and less happy with… Breasts, belly, buttocks, legs; name it. The great thing is that you can train anything!

3 x exercise to train your buttocks and legs

1. Squats

You can do squats in different ways, for example with a barbell, resistance bands and dumbells. I prefer to do squats with a barbell.

This is how you make a squat with a loose barbell:
Lift the barbell behind your neck and place your feet shoulder-width apart or slightly wider. Begin the squat by tilting your pelvis forward and bending your knees. Squat until your hips are past your knees, then come back up from your hips until you’re upright. Do the desired number of repetitions and see what weight you can handle. For example, I do 4 x 15 repetitions and every week I see if I can increase the weight.

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Tip: use a neck protector to protect your neck.

2. Cable pull through

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This is how the exercise works:
Attach a rope to a pulley device and set it to the lowest point. Place your feet slightly wider than hip-width apart and tension the rope by pulling the rope underneath you. Tighten your abdominal muscles and bring your upper body forward while simultaneously sliding the cable through your legs. Keep your back straight and bend your knees slightly. Then come back up by tensing your buttocks and moving your hips forward. Do the desired number of repetitions and see what weight you can handle. I often do 4 x 15 repetitions myself and every week I see if I can increase the weight.

A bit awkward exercise is the cable pull through.

3. Hip thrust

The hip thrust is one of the best exercises for your buttocks. The exercise is usually performed with a barbell, but you can also do the exercise with a dumbell, kettlebell or resistance bands.

This is how this exercise works:
Sit on the floor with your upper back against the edge of the long side of a weight bench. Roll the barbell over your hips. Place your feet shoulder-width apart, or slightly wider, and keep them flat on the floor throughout the exercise. Move the bar upwards by pushing it up from your heels and fully extending your hips. Squeeze your buttocks together in the final position. Lower the weight by bending your hips and do the desired number of repetitions. For example, I do 4 x 15 repetitions and every week I see if I can increase the weight.

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Tip: Use a neck protector to protect your pelvis and pubic bone.

Even more exercises to train your buttocks and legs

I regularly train my buttocks and legs. In the past years that I have been doing strength training, I have done a lot of variations. Unfortunately I can’t go to the gym right now, but at home I do these exercises in a creative different way. Are you looking for specific home workouts to train your legs and buttocks? In the online training program Hello New You you will find a wonderful legs and buttocks workout almost every week. Sounds good, right?

Lots of love,
Bianca

After a good workout, your body can use a boost of energy. In the webshop of my company Eezzie you will find delicious after workout snacks.

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