6. BULGARIAN LUNGES (SPLIT SQUATS)
Also great butt exercises in the gym. The difference from regular lunges is that the squat angle plays a key role in the muscle groups involved. For maximum load on the buttock, squat down, slightly pushing the flat body forward to the knee, which is in front, and take the pelvis closer to the back leg, which is on the bench.
And if you want to focus on pumping your quads, squat clearly perpendicularly, slightly bringing your knee forward, but not going over the toes. These squats help to increase the range of motion, which will have a beneficial effect on the growth of the buttocks.
It is most convenient to use dumbbells. For maximum results, do the exercise 3 sets of 12 times.
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