"SEC-s20w4: Fitness Training 👉 strengthening the muscles at the buttocks and hips region"

Buttocks and Hips muscles exercises

There are so many programs that can help to strengthen these muscles at the buttocks and hips region. Some are simple but others are not. Some of the programs we did last week which were for stronger legs also strengthen hips and buttocks muscles like the squats and the lunges. We are going to include the variations of these programs this week.

We going to focus on the Walking lunges, Side lunge, Single leg deadlift, jump squats, Sumo squats, Deadlift (optional)

walking lunges

We did the stationary lunges last week. This time, walking lunges simply means that we should move while doing the lunges.

To achieve this, move one leg forward at a time, with the other one behind. The one behind is bent as though you are trying to kneel down but do not let it touch the ground. The leg in front is pushed forward to allow the hip and buttock bend at the middle in-between the both legs, then get up and move forward to switch the legs to perform the alternate roles. Keep moving that way.

It can be done with or without dumbbells. The video illustrations will help you more.

Side Lunges

This is the type of exercise program that strengthens the leg. It is achieved by staying in a position whereby one leg is stretched sideways while the other leg stays with foot flat on the floor and bent to allow the hip and buttock to squat at the middle.

You stay in a stationary position. Only bend the legs sideways, alternating them at intervals. The video illustrations will help you understand better

You can do this program with or without dumbbells.

Single leg deadlift with and without dumbbells

This is achieved by bending the entire body as though you want to fly. But the both arms will extend to the ground. One leg will be lifted and stretched backwards, while the other leg rests on the floor for support. You bend and get up at intervals according to the suggested repetitions. You have to try and get your balance to avoid stumbling.

It can be done with or without dumbbells. Simply hold the dumbbells on both hands and bend.

Jump squats

As the name implies, you will need to lift yourself from the floor as you jump up, then on coming down or landing on the floor, you squat immediately, get up again to jump and squat. Remember that you are at a place. You aren't moving forward or backwards. Just jump and bend to squat at you land.

The video will illustrate it more

Sumo squats

This is done by widening the legs while standing straight, then squat on that position. Stand and squat with your legs wide open in repetitions.

Deadlift

Here, you will need to bend over in a stabilized position and lift a loaded barbell or heavy weight off the ground, stand and push your butt forward and bend over again in repetitions. Note that you need to be stabilized on the ground. This means that you will have to space your legs but not too wide, then bend over with your needs in a free to bend position. The amount of weight will depend on you. If you are a beginner, you can start with a lighter weight. Whereas an advanced person will go for a heavier weight. This is optional for this class.

Video Illustrations

Below are videos that illustrate the programs that are described above. The deadlift is illuminated using a lite weight because that is what is available. Those using well equipped gym can have access to barbells.