The exercise that is 1000 times more effective than squat to have perfect buttocks in just a few weeks.

Gaining muscle weight in the buttocks can have numerous benefits for your body and health. The glutes are the largest muscle group in the body, and are used in nearly every lower body movement. Training the buttocks with effective exercises makes many daily movements easier, as well as relieving back pain: below we list 4 of them.

20 squats. Start with your legs hip-width apart, then lower your body until your legs are at a 90-degree angle. Don’t forget to keep your chest up and your back straight.

20 heel strikes. Lie down on the mat, then lift your legs like in the picture. Keep your abs tight and touch the floor with your right heel, then your left heel, alternating.

10 mule kicks. Get on all 4 feet on the floor, kick backwards by straightening your leg and trying to keep your back on the same level. Repeat with the other leg.

30 seconds in squat position. Repeat the first exercise, this time trying to hold the position for 30 seconds. Rest for 15 seconds, then repeat.

Perform the exercises to the letter to have sculpted buttocks in no time.

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