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Almost everyone dreams of elastic voluminous buttocks. And trainers from TrainAtHome showed one of the most effective exercises for a beautiful buttocks. You can perform it both in the hall and at home. And all you need is a mini jumpsuit, some space and regular workouts. Then the results will definitely not keep you waiting.

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Exercise for pumping the buttocks at home

In a semi-squat position, do vigorous leg abduction with a fitness rubber band, stepping back. Don’t forget to alternate your leg. Perform the exercise 40 – 60 seconds for 3 circles.

With such movements, the work includes: large, middle and small gluteal muscles, back of the thigh. With the help of the resistance effect, stabilizing muscles and small muscle groups also work, which cannot always be processed in the classical way.

The effectiveness of various exercises for the buttocks in numbers

  • during the deadlift, the gluteal muscles are activated by 52%;
  • while squatting – by 45%;
  • exercises based on hip retraction provide more than 100% activation of the gluteal muscles;
  • hip lift – 119% activation;
  • abduction of the hip back on the knees – 112%;
  • lifting bent legs back – 111%.

Read also 5 effective exercises with an elastic band for the buttocks that will replace the gym: home workout video

TrainAtHome publication text:

An effective exercise for pumping the buttocks. Can be done both in the gym and at home. All you need is a mini harness and some space.

We perform 40-60 seconds. The work includes: large, middle and small gluteal muscles, back of the thigh. With the help of the resistance effect, stabilizing muscles and small muscle groups also work, which cannot always be processed in the classical way.