The gluteal muscles are subject to pumping along with the legs. Most of the exercises that engage the biceps and quads of the legs use the gluteus muscles, so these are the exercises that need to be looked at first.
It is necessary
subscription to the gym
Instructions
Step 1
Squat with a barbell. Place the barbell over your shoulders and lift it off the rack. Stand up straight with a firm grip on the barbell. Sit down as low as possible. Keep your back straight, eyes looking up. Stand up slowly while maintaining balance. Repeat the exercise in six sets of eight repetitions.
Step 2
Use a leg press machine. Lie down with your feet on the platform. Release the machine from the safety lock and slowly lower the platform with the weight, gradually bending your legs. Slowly straighten your legs, squeezing the weight with force. Do the exercise at an angle so that you feel the pressure point is on your lower back. Do the exercise in five sets of nine repetitions each.
Step 3
Do biceps exercises. Lie on a leg curl machine bench. The shins should be under the lever to be lifted. Grasp the support handles firmly with your hands. Bend your legs as much as possible. Control your weight, do not allow strong jerks. Stretch your biceps with force with each exercise. Do seven sets of ten repetitions each.
