Buttocks lazy bag (know the buttocks you want to train in seconds)

The glutes are divided into three main muscle groups :

• Gluteus maximus - accounts for the largest proportion of the buttocks as a whole, is the outermost muscle, and affects the biggest part of the buttocks.
• Gluteus medius - The second largest muscle, it is located below the gluteus maximus and helps support the shape of the butt.
• Glutes Minimus - is the smallest muscle group and the deepest.

The gluteus maximus is to practice the " curl" of your buttocks! If you want to make your butt bigger, then you can start training from the gluteus maximus.

The gluteus medius is to practice the " round" of your buttocks! If you want a fuller upper butt, you need to train your gluteus medius.

The buttocks are the role of " stabilizing" your pelvis and buttocks, and their function is similar to that of the buttocks.

When we train the buttocks, we actually need to train all three muscle groups in order to have a perfectly round, warped, big European and American buttocks. All it takes is proper training, the right diet, and perseverance.

The following exercises can be put into your glute training menu (4 sets / 12 reps per set)

buttocks exercise

1. Squat

2. Lunge cross jump

3. Deadlift

4. Hip thrust

round hips exercise

1. Frog Leg Bridge Pose

2. Bridge pose with bent knees

3. One-leg deadlift

4. Side lying clam style opening and closing

I hope the above simple narrative can help the girls.

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