3. Bulgarian squat
It is a hybrid between the classic squat and the lunge. This is perhaps the leg exercise that stimulates the buttocks the most, as when we touch the floor with our knees many muscle fibers in this area are involved.
4. Lunge con variant
Lunges are complete and compound exercises, which allow us to work the muscles of the legs and those of the buttocks.
The exercise in the image is the lunge with the jump variant, add weights to perform other variations.
5. Dead weight
The dead weight technique allows us to work a large number of muscle groups, including those of the back, the back of the thigh, the arms and the buttocks.
Not only that, but you can also increase your weight as your physical condition improves.
6. Squat classico
From a standing position, with your back straight and feet parallel, bend your knees and bring your pelvis downwards, while contracting your abdominals as if someone were to punch you. You can do this exercise without weights, to get used to the technique, and add a little intensity as you practice and strengthen your muscles.
Don’t bring your pelvis all the way down (deep squat): it could cause knee or back problems, especially if you’re just starting to do physical activity.
7. Reverse lunges
Reverse lunges are a favorite exercise for many people. In this type of exercise we will bring one leg forward and the other leg backwards.
You will work your quads, glutes, hamstrings, etc. Nothing better than doing reverse lunges and gradually adding more weight.
8. Side lunges
Side lunges can also be done with weights, depending on your physical condition.
The purpose of this exercise is to strengthen the thighs and buttocks, and is perfect to combine with classic squats or lunges.
