< strong>A good move to raise your buttocks: Lie prone with an elastic band and stretch your hips
Everyone loves a firm and upturned buttocks! Many girls want to make their butts bigger when they go to the gym! Many boys can’t resist having a raised butt!
However, when many people perform multi-joint movements such as squats and deadlifts, it is always difficult to control the movements well, and they can’t feel the butt!
Today I will give you a simple and easy-to-learn butt exercise: prone hip extension with elastic band
This is a single-joint action! Or mainly to extend the hip joint (the main function of the gluteal muscles)
The following is the action process:
< img src="//www.jianshen8.com/uploads/allimg/171230/4_171230231953_1.gif" width="330" border="0" height="167" alt="" style="cursor: pointer;" / >
1. Bend your upper body on a flat bench, with the hip joint as the fulcrum, and the stuck height is above the hip! Put an elastic ring around both knees
2. Grasp the handrails to stabilize your body, raise your head and lift your chest! Keep your body steady, your knees slightly bent, and the soles of your feet relatively close to each other. The angle between the torso and thighs is 90 degrees!
3. Contract your buttock muscles, lift your legs, extend your hips upwards, keep contracting your buttocks at the highest point of the movement, squeeze your buttocks, then slowly return to the position and repeat. Then lower your feet in a controlled manner.
Action tips:
1. Covering your knees with an elastic band can help you force your gluteal muscles to do their job. The gluteus medius has the job of hip external rotation and helping thigh abduction
During the movement, when your knee is covered with the elastic band, an adduction force will be generated, and you must force the knee outward. Push to resist this force, in order to maintain the posture, like this! There will be more tension (activation) in your gluteal muscles (the gluteus maximus and gluteus medius both have the ability to abduct the hip) and hamstrings. This will help your butt muscles to better participate in the next movement!
2. Keep your spine neutral and tighten your core muscles to stabilize your spine! Use hip extension rather than lumbar extension, and be sure to keep your lumbar spine stable and not move!
3. You can also straighten your legs to perform the action
4. Use your gluteus maximus Contract your strength to complete the action. When you lift your legs to be parallel to the ground, tighten your buttocks!