Stand with the heel slightly raised knees slightly bent and your feet about shoulder width apart. The toes point forward or slightly outward. Relax your shoulders and hold the dumbbells on the shoulders or on the body sides. Stand with good posture (abdominal muscles tightened up, chest out, back straight).

In a controlled motion lower the body, by moving the hips and knees bend and the buttocks muscles . Hold the back slightly bent. The knees are in line with the toes, avoid it, the knees inwards or outwards to rotate. Keep the feet flat on the ground, and continue to make the body as far as possible. (Bent back, abdominal muscles tightened up, chest out). Listen to yourself to reduce the basin einknickt before or the back is not rounded. While maintaining the controlled motion sequence go back to its starting position (avoid it, the knee durchzustrecken). The muscles may be before the next iteration does not relax.

Benefits

Development of muscle strength / durability of the buttock muscle (Gluteus Maxiumus), the leg muscles (quadriceps) and Leg Curl.

Other exercises for the leg

* Hackesche Schmitt with dumbbells
* Failure of step with dumbbells
* Dumbbell kick step with failure
* Leg Extension
* Kniebeuge with dumbbells
* Leg Press
* Lines in the standing leg
* Failure of step (Dynaband / expander)
* Failure step
* Leg press individually (Dynaband / expander)
* Kniebeuge with one leg
* Failure rückwrts step angle
* To step in failure
* Lateral failure step
* Failure of step with rotation

Sit on a mat or on the floor with your legs straight out in front of you. Crook of the right leg to his chest out and beat it over the left leg.

Put the right arm for support to the rear, rotate the upper body, and by moving the left arm with a slight strain on the right leg apply. Continue the torso under slight pressure to turn around the leg in a comfortable Dehn position to bend. Hold the stretch for 10 to 20 seconds before you Skip, on the other leg. Breathe throughout the exercise evenly and relaxed.

Benefits

Improving the mobility of the abductors / buttocks muscle (Gluteus Maximus).

To stretch the buttocks muscles / lower back muscles, put yourself on the back and stretch one leg straight out. Lifting the other legs and bows the knee to the body.

Put your hands under the knee and slowly pull the leg to the chest. Hold the stretch for 5-10 seconds before you Skip, on the other leg. Breathe throughout the exercise evenly and relaxed.

Benefits

Improving the mobility of the buttocks muscles and lower back muscles.

Other exercises for the buttock muscles

* Leg raising
* Bridge
* Cat Kicks