Gluteal Muscles

A deep analysis of the largest muscle of the body — the gluteus maximus, as well as the middle and small. Learn their function in hip adduction, rotation, and extension, which is key to good posture, leg strength, and athletic form.

Hip Thrust

The most effective exercise for the isolated development of the buttocks without excessive load on the lower back and quadriceps. Learn how to position your body and feet to maximize the contraction of your glutes at the top.

Squat

Learn how to adapt your squat technique to maximize glute engagement. We'll discuss the importance of squat depth, leg placement, and body angle to turn the squat into a powerful glute-building tool.

Lunges

An irreplaceable exercise for forming the shape and relief of the buttocks. Understand the biomechanics of different types of lunges (stepping, backward, Bulgarian), learn how the length of the step affects muscle activation and how to build ideal proportions of the legs.