Hip abduction with Swiss: excellent exercise to train the buttocks without using machinery.
|> Swiss Ball|
InstructionsCurve your torso resting it on the swiss ball, and shift the weight of your body onto it. Hold one leg completely extended, with your foot slightly lifted from the ground. Without moving the weight of your body, contract your gluteal muscles and lift your leg keeping it perfectly stretched out. Hold your leg suspended for a fraction of a second, and then bring it slowly back to the starting position.
Based on your choises
Muscles involved Quadriceps , Buttocks
Pushes on swiss ball
Muscles involved Adductor , Buttocks
Muscles involved Hamstring , Quadriceps , Buttocks
Leg Curl Machine
Muscles involved Hamstring , Calf , Buttocks