Core tip: There are many ways to exercise, and some special body parts require targeted exercises. For example, the main training methods for gluteal muscles are related to the lower back and thighs, such as squats and deadlifts.

There are many ways to exercise, and some special body parts require targeted exercises. For example, the main training methods for gluteal muscles are related to the lower back and thighs, such as squats and deadlifts. But there are some specialized exercises you can use to "sculpt" your butt muscles. The following exercises can be used on their own or as an adjunct to squats and deadlifts.

1. Squat and jump

Basic movements and weight-bearing squats Same, with increased explosive force. Stand with your feet shoulder-width apart and hold your arms in front of your chest. Squat down until your knees are at 90 degrees, and push up vertically. Focus on exerting force on your thighs and tightening your buttocks. Do 3 sets of about 10 times each. Since this exercise has an impact with the ground when you jump and land, it is best to do it on a rubber mat, wooden floor or grass, and pay attention to maintaining body balance.

2. Narrow stance weight-bearing squat

Standing feet apart 10-20 cm. Hold dumbbells in both hands (weight varies from person to person). Squat down until your thighs are parallel to the ground and then stand up. Pay attention to keeping your upper body upright during the movement. Don't lean forward. 8-10 times per group, 3 groups.