Pauline Nordin’s Butt of Steel Workout

squat separately
put the barbell on the trap or hold the dumbbell, enter the lunge position, and move the center of gravity forward to the front leg. Descend to your most comfortable position (try to gently touch your back knee to the ground). Return to the starting position through the front heel. Complete all the repetitions on one side before proceeding to the next. You can also lift the back foot on the bench to further emphasize the gluteus maximus.

paulin and s tips: avoid moving your knee forward beyond the toes of your working leg.

(picture: Livestrong)

wide leg squatting
put the barbell on your trap, do a super wide standing position and turn the toes out slightly. Keep your abs tight and your torso straight and press down until your thighs are parallel to the floor. When you're going up to your starting position, focus on your heels.

Pauline and s tips: keep your head straight ahead throughout the shooting process.

dumbbell lunge

start with your feet together and hold the dumbbell, and take a big step forward on your right leg. Descend to your most comfortable lunge position (try to make your back knee touch the ground gently). Push your front foot to the starting position. Complete all the repetitions on the right leg and move to the left.

paulin and s tips: avoid letting your front knee go over your toes.

(picture: Livestrong)

duck backs on both sides face down, body face down on the bench, hip part away from the end. Bend your knees and lift your legs up to the ceiling.

Advertisements

(picture: Livestrong)

Pauline and s hint: this position may not be comfortable on the bench, but it helps to tighten the abdominal muscles.