hello steemit you would like to have big and hard glutes?
There are many exercises that help us stimulate and help us grow our glutes
Hip extension ...
Elevations ...
Pressure of glutes.
Kicks
Pelvic lift
This is me working Hip Thrust
is one of my favorite exercises
Instructions:
-Begin seated on the ground with a bench directly behind you. Have a loaded barbell over your legs. Using a fat bar or having a pad on the bar can greatly reduce the discomfort caused by this exercise.
-Roll the bar so that it is directly above your hips, and lean back against the bench so that your shoulder blades are near the top of it.
-Begin the movement by driving through your feet, extending your hips vertically through the bar. Your weight should be supported by your shoulder blades and your feet. Extend as far as possible, then reverse the motion to return to the starting position.
TAKE NOTE
👍you can work it 2 times a week
🏋the posture always has to be correct
can you do 4x15 o 4x20 repetitions
a weight that you can tolerate🚫
I recommend you measure your glute area, before you start working it
I work it 2 or 3 times a week, with a good femoral and glute routine, I work hard as seen in the photo, this exercise is very good and effective
greetings kisses ..