Sculpt Muscles and Hips, Women Achieve Fit Figures - Some Exercises to Try
If you want a better booty like most women, activating and recruiting more lower leg muscles is currently an important component. Buttock muscle training should not only target the glutes themselves but also the hamstrings and quadriceps to develop legs proportionally.
This article introduces an exercise that emphasizes the role of the glutes in movement, correct activation of the glutes, and establishes a consistent training routine to achieve the desired lower body goals.
Bulgarian Split Squat
Slightly turn your toes outward. You may need to adjust it based on your hip joint mobility and glute activation level. Complete four sets of eight repetitions each.
How to do it:
- First, hold dumbbells with both hands, arms fully extended to the sides, palms facing inward, and place one foot on a box or bench (A).
- Bend your knees, lowering your hips to a position of the floor (B).
- Drive through your heels, returning to the starting position.
Romanian Deadlift
When lowering, ensure you pull your knees outwards, do not let your knees cave in. Train no more than five sets. Reduce the weight by 10% according to weight. After that, repeat as many times as possible and remove 10% of the weight while maintaining tension throughout the movement.
How to do it:
- Stand with a barbell in front of you, with feet wider than hips, toes turned out.
- Bend your knees, grasping the center of the barbell with a mixed grip, hands spread shoulder-width apart.
- Your shoulders should be slightly closer to the front of the barbell, knees aligned with toes (A).
- Extend your legs and lift the barbell, with your hips and shoulders rising at the same speed.
- When the body reaches full hip and knee extension (B), the exercise is complete.
Hack Squat
If your hamstrings are tight, place the barbell on a low platform to reduce the range of motion. You can use blocks or planks to build it. Complete four sets of eight repetitions (as much as possible).
How to do it:
- Stand with feet wider than hips, and hold the barbell with a overhand grip.
- Your knees should be slightly bent, placing the barbell on your feet.
- Bend your waist, moving your hips back until you feel the hamstrings stretch (A)
- Initiate upward movement by straightening your torso and extending your hips (B)
- Step on your heels until your hips are aligned with your quadriceps to maximize glute activation.
Lying Dumbbell Hip Thrusts
Through a glute activation action of a thigh pull, you can also increase lower leg fat burning. Complete four sets of 12 repetitions.
How to do it:
- Lie face down on a bench or box, legs extended at the ends.
- Place the dumbbells between your feet (A).
- Place your torso flat on the bench, bending your feet as much as possible without lifting the bench or box (B).
- At the top of the box, pause for one second, then slowly descend to one-third of the starting position.
Dumbbell Walking Lunges
Slightly turn your toes outward, then push your knees outward to the side. Complete four sets of 20 repetitions each.
How to do it:
- Stand with arms fully extended, hands facing (A).
- Step forward with your right leg, lowering your hips until your back knee is about one inch from the ground (B).
- Drive through your heels, bringing your feet back together to the starting position.
- Repeat on the other leg.
Seated Resistance Band Hip External Rotation
Tilt your pelvis backward, creating a small curve on your lumbar spine. This can open up your pelvis, so you'll start to feel it in your outer hips. Complete four sets of 20-second isolation followed by 20 reps of pulse repetitions.
How to do it:
- Sit on a flat bench or box, back straight, and place resistance band around your knees.
- Ensure the elastic band (A) has tension. Step one, pulling your knees apart (B).
- Maintain a 20-second count, then start continuous rapid repetition to maintain tension in the entire band.
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