Butt training is a focus of lower body training. Training and shaping of the buttocks can help increase the temperament of both men and women. Buttock training is mainly done in the gym with the help of equipment. Although you can exercise at home, the exercise is not as complete as in the gym. So what do you think are the methods of training peach buttocks in the gym? Let’s go take a look below!
1. Hip thrust training (training area: gluteal muscles)
Training method:
◎Adjust the height of the pedal to the appropriate position, hold the handle tightly with both hands, and place the soles of your feet flat on the pedal.
◎Keep your shoulder blades stable, focus on your hips, and use your hips to push your hips upward.
◎You can pause for a moment when pushing to the top to keep your core stable throughout the process.
◎Return to the starting position at a gentle speed and repeat this action.
◎Coordinate with your breathing, exhale when exerting force, and inhale when recovering.
Note: When pushing up with your hips, you need to avoid arching your waist. It is not recommended to point your toes slightly outward and inward.
Common mistakes:
a. Stand on tiptoes.
b. Arch your waist and lift your back away from the cushion.
2. Kettlebell deadlift (training area: gluteal muscles)
Training method:
◎Stand with your feet shoulder-width apart and place the kettlebell between your feet.
◎Start your hips and fold your body backwards, bend your knees, and extend your hands downward to hold the kettlebell handle.
◎Place your feet firmly and use abdominal breathing. After taking a deep breath, tighten your core, use your buttocks to drive your hips forward, and lift the kettlebell off the ground. Keep your shoulder blades stable and straight during the process. Chest does not shrug.
◎When you reach the top, you can pause for a moment to keep your core stable throughout the process.
◎Return to the starting position at a gentle speed and repeat this action.
Note: You should use a "hip hinge" movement here, not a deep squat, and extend your hips back instead of squatting.
Common mistakes:
a. When bending down, the upper body is not kept straight and the shoulder blades are not tightened, which may easily cause injury when lifting the kettlebell.
b. The body leans too forward when lifting.
3.Glute glute and leg training machine (training parts: gluteus maximus, core muscles)
Training method:
◎Choose the appropriate weight of the iron sheet.
◎Hold the handle and place your feet on the pedals.
◎Keep your upper body chest lifted and kick your legs back.
◎During the process, pay attention to using your core muscles to maintain body stability and do not allow your spine to bend or rotate.
◎Breathe in accordance with the rhythm of the movements, exhale when exerting force, and inhale when recovering.
Note: Do not exert force suddenly or let the iron pieces collide to avoid danger.
Common mistakes: Do not use other parts of the body to exert force during the press. The body will deviate from the axis, twist, hunch or the pelvis is not in a neutral position, tilt and evert, etc., which will reduce the training effect.
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