Of course, I do not need to explain the importance of beautiful round bills. What might be useful is to know which exercises you can do best to get them beautiful and shaped. So I've put a few in a row so you can get a complete workout.
Extra training?
Why you might want to add more to your life ? The muscles consist of the gluteus maximus, medius and minimus and together with the hip muscles are the most important factor when you want to train for more strength, explosiveness and speed, with it in the first place important that these muscles have sufficient flexibility to make them fit And can move efficiently.
Squats
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First of all, it may be wise to tell you that you can train your buttocks in different ways. The most famous practice in which the buttocks are also trained is the squat. But there are exercises where you handle the glutes more effectively than during squatting. And yes, when you squat you train your glutes (or, yes, your buttocks) too, this is the benefit of this compound exercise. But this is a secondary muscle group that you appeal to. If you want beautiful shaped buttocks then it's a good idea to give extra attention to your buttocks next to squatting.
Barbell glute bridge
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Maybe king of the glutes exercises, the barbell glute bridge. Together with the barbell hip thrust 1 of the best exercises to train your complete buttocks. In addition, you take your glutes as a primary muscle group, but you also train your hamstrings and your calves. A really good exercise, after which you feel safe after a complete set, your fists are burning.
One legged cable kickback
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In addition to these top exercises you can also add to your schedule, the; One legged cable kickback. A killer for your buttocks and hamstrings. Do not try to put a lot of weight, but try to do multiple repetitions. This way you use the exercise optimally for beautiful, round bills.
Step up with dumbbells
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An exercise with multiple names, but I always call him the step up with dumbbells. A kind of lung, but instead of getting out, you step on a step and raise a knee. Pretty killing for your buttocks, trust me!
Leg press
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Lastly, I always find it a very nice idea to do another set with the leg press. I always make sure that the weight is a little bit so that I can sit higher in my repetitions. Do you really want to challenge yourself? Then try a 4 × 20 set. If you did not feel your buttocks burning, then it is!
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