Before starting your workout, stretch your Achilles tendons and calf muscles. You need to pull them as follows: squat on a full foot, tilting your torso forward. You can also perform this exercise while standing on the threshold or any other hill, for example, on a stand fifteen centimeters high. Standing in this position, pull your heels down. For better stretching, try to tilt your body forward.

Having prepared the muscles, proceed to the implementation of the main complex. Exercises for the hips and buttocks from a standing position are recommended to be performed measuredly, without jerking, well feeling the work of your muscles.

1. Leg swings back:
This exercise tightens the gluteus maximus muscle, that is, the lower part of the priests. Stand facing a chair and lean on it with your hands. The back should be straight. Take your right leg up back, while trying to raise your hip higher. Do not tilt or turn the body. Lower your leg to the starting position. It is very important to try to do swings precisely due to the gluteal muscles. When performing this exercise, you should not chase a high amplitude, it is also effective with a low leg lift. By the way, the exercise is effective for losing weight on the hips. 2. Half bridge:
The exercise mainly involves the gluteus maximus and ischio-popliteal muscles (that is, the back of the leg to the knee and the lower part of the priests). Lie on your back, bend your legs and place your feet on the floor. Place your hands along your body or under your head. Raise your pelvis, lifting your back and lower back off the floor until your upper body is in line with the front of your thigh. Then we return to the starting position. Support should be on the shoulders and legs. 3.Mahi leg back, kneeling and hands:

There are many varieties of this exercise. Starting position: kneel, lean with straight or bent arms on the floor, while keeping your back straight all the time. Further in the exercise, the following options are possible:

Bend one leg at the knee joint so that the angle between the thigh and lower leg is about ninety degrees and is near the supporting leg. Raise the bent leg up to the same level with the body, then lower it back. When lifting the leg, the heel should always look at the ceiling. If you perform effective exercises to increase the buttocks with a straight leg, then they develop not only the ischio-popliteal muscles, but also the gluteus maximus muscle. With a bent leg at the knee, only the buttocks are developed, and less intensively.
The leg bent at the knee, instead of moving back, first move the side, then lift it up to such a height until it is parallel to the floor surface. In this case, its upper part to the knee should be perpendicular to the body.
Raise your straight leg in line with your torso, and then lift and lower slightly. The following set of the best exercises for the buttocks will help you move better, avoid injuries and get much more benefit from all your lower body workouts. And most importantly, you will look just fine!