Static exercises for the buttocks
Bridge Pose
The exercise develops and loads the gluteal muscles, additionally the hamstrings and lumbar extensors. Lying on your shoulder blades, you need to put your feet under your knees, with your heels closer to the buttocks. Tear the pelvis off the floor and lift it up, building a straight line of the body.
It is necessary to hold the bridge with the effort of the gluteal muscles, as well as the rectus abdominis muscle, to prevent possible hyperextension of the lower back. The ribcage should not protrude too much. Also, the shoulder bridge can be performed while standing on one leg.
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