Squats and lunges are great, but they are not enough to pump the buttocks. Your buttocks need training from all sides to fully realize their muscle potential. Buttocks are an amazingly unstable group of muscles. Often you feel their tension during the exercise, but only a part of the gluteal muscle works.
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Try this 7-day challenge to get the buttocks of your dream. The program is designed for home workouts, but you can also successfully perform all exercises at the gym. This workout will take from ten to twenty minutes of your time every day. Do not hesitate and start exercising right now:
Day 1. Glute Bridges x50; Wide squat pulses x50; Plie x50; Hip Extensions x25 per side; Froggy Glute Kicks x50. Repeat all exercises three times.
Day 2. Clamshell x10 - 3 Sets per side; Fire Hydrants x10 - 3 sets per side; Donkey Kicks x10 - 3 sets per side; Plank Lifts x 10 per side; Plank Sides x 10 per side.
Day 3. Squat x30 - 3 Sets; Butt Burns x30 per side - 3 sets.
Day 4. Rest.
Day 5. Glute Bridges x50; Wide squat pulses x50; Plie x50; Hip Extensions x25 per side; Froggy Glute Kicks x50. Repeat all exercises three times.
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Day 6. Clamshell x15 - 3 Sets per side; Fire Hydrants x15 - 3 sets per side; Donkey Kicks x15 - 3 sets per side; Plank Lifts x 20 per side; Plank Sides x 20 per side.
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Day 7. Squat x30 - 3 Sets; Butt Burns x50 per side - 3 Sets.
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