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Physical Exercise and Bodybuilding

7 Best exercises to start growing your hips and buttocks

single leg glude bridgeSingle-Leg Glute Bridge On Bench: Place your upper back on flat bench, with one foot flat on the ground and the other extended straight ahead at hip height. Lower your hips, then press up driving through your heels to raise hips to bench height, squeezing your glutes. Then lower back down, repeat

Fire hydrant exercise

The fire hydrant is an excellent exercise for strengthening your gluteus maximus. Some variations also work the abdominal muscles, toning and strengthening your core. As the biggest muscle in your pelvis and hip region, your glutes control three major hip movements.

Wrap a resistance band around your knees. Straighten your left leg behind you and then pretend to draw a rainbow with your foot, arching from one side of your mat to the other. Keep your upper body still, abs tight as you make rainbows

The curtsy lunge

The curtsy lunge targets the main muscles involved in a lunge — the quads and glutes— but also engages some additional movers. When your leg crosses back and around, the gluteus medius on the stationary leg fires up.

Heel lifted sumo squat

Muscles worked: Quadriceps, gluteus muscles, hips, hamstrings, calves, and inner thighs. Stand with your feet wider than hip-width apart. Give yourself a few feet and stand wide.


Adding leg raises can help activate your ab muscles more than regular planks, and they're effective atstrengthening your core. With a strong core comes good posture, better balance, and even a healthier back. Beyond the muscles in your abs, plank leg raises also work out your: glutes

Single leg deadlift

A Single Leg Deadlift is a hip-hinge movement that strengthens the back, core and legs. This variation of a traditional deadlift involves one leg lifting off the ground and extending out behind you. The more complex movement works even more core muscles as well as the standing leg, which help to improve balance

Sumo squat

Sumo squats are an effective lower-body strength exercise.

The sumo squat activates muscle groups throughout your lower body, including your quadriceps, hamstrings, hip flexors, glutes, calves, and lower-back muscles

Content created and supplied by: KhutsoHealthFitness (via Opera News )



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