Exercises: butt

This part focuses on the muscles needed for walking, running, jumping and kicking. Weak or injured leg and gluteal muscles can seriously hinder your performance. Both beginning and advanced weightlifters would do well to train these muscles regularly with resistance exercises – to make the muscles stronger and more powerful. The exercises are also suitable for rehabilitation programs, where professionals prescribe training of a certain intensity, size and frequency.

Don’t forget to train the back of the legs, otherwise an imbalance of force distribution in the hamstring and quadriceps can occur. A balanced workout trains both sides of the legs.

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Hip abduction trains the muscles in the hip that move the legs apart. This exercise is suitable for at home and in the gym.

The leg press is often chosen to train the quadriceps and gluteus maximus. She is a popular alternative to the squat.

The step-up targets a large number of muscles in the lower body. It is good exercise for football, hockey and lacrosse.

The Romanian deadlift targets the glutes and hamstring, and mainly trains the gluteus maximus. Suitable for home and gym use.

The deadlift trains various muscles, especially those in the buttocks, legs and back. With the right technique, suitable for beginners and advanced users.

The barbell lunge trains the quadriceps, glutes and adductors. The exercise is suitable for beginners and advanced users.

The barbell squat targets the front of the thighs, the adductors and the glutes. You can also do this exercise at home.

The dumbbell squat trains the quadriceps, adductors, glutes and to a lesser extent the hamstrings and lower back. The exercise is suitable for every level.