Squat is known as the king of action, which is a compound action mainly based on hip and leg muscles. Squat can not only train thigh, hip and hamstring muscles, but also train quadriceps of knee extensor. But as the saying goes, "Don't squat, don't butt", can you really practice your butt just by squatting? I regret to tell you: no!

The reason why you can't squat alone to lift your hips is because your hips are a big muscle group, which consists of many muscle groups, including gluteus maximus, gluteus medius and gluteus minimus. Although squatting can exercise the gluteus maximus, it is necessary to stimulate the gluteus maximus in many ways if you want the buttocks to be smooth and full.

Here are a few classic hip exercises, less nonsense and more dry goods. Take a small notebook and remember it ~

1, barbell hard pull

The back is straight, the shoulder blades are tightened, and the core is always tightened. The barbell is pulled up with the heel, and the barbell is attached to the thigh and calf. The action track is straight up and down, the head is naturally relaxed, and the trunk is kept in a neutral posture.

2, dumbbell wide distance hard pull

Standing with feet eight feet wide, the center of gravity is slightly behind the heel, the body leans back slightly, the hips are pushed back and pressed down, the calves are basically perpendicular to the ground, and the hips are greatly bent. Then you get up and land on your feet, and be careful not to pinch your hips.

3, barbell hip push

With your feet open, your toes look straight ahead, your shoulder blades lean against the edge of the chair, your barbell is placed on your hips, your chin is tightened, your head and eyes look straight ahead, your hips guide you to push the barbell up and clamp it, and your calves are vertical. Slow down carefully.

4, dumbbell one leg hard pull

Hold a dumbbell in one hand and put it by your side. Dumbbells hold their legs on the same side, stand on one leg, and support their hind legs (the enhanced hind legs are off the ground). The hips and trunk are facing straight ahead, and the shoulder blades are tightened. The hips are actively flexed and folded, and the body is forbidden to take the initiative.

Common mistakes in action

1, body center of gravity forward

Correct demonstration: push your hips back, tighten your shoulder blades (break the barbell), keep your spine neutral and close your chin.

Step 2 bow your waist

Correct demonstration: keep your back straight and your torso stable during the whole movement.

3. Pelvis leans forward

Correct demonstration: when the body is upright, keep the trunk neutral.

4. Thoracic vertebrae are pulled up.

Correct demonstration: hips forward, torso stable.

5. Knee buckle

Correct demonstration: Knees and toes are pointing in the same direction, and knees should not be buckled.

6. Top/buttocks.

Correct demonstration: keep your spine neutral and don't push your hips forward.

Choose the burden according to the individual's actual situation, step by step. Don't pursue weight-bearing challenges to avoid injury. Especially for beginners who have just started fitness, it is recommended to train with their bare hands first and master the essentials of action.

In addition, no matter what kind of exercise, we should arrange the time reasonably, and the target muscle group can't exercise every day ~