Special Legs and buttocks

Perfect buttocks and legs with the advice of our personal trainers

We have put together the most interesting articles about leg and butt training. These articles, written specifically for a female audience, reveal all the secrets to achieving perfect legs and buttocks.

Legs and buttocks: errors and false myths in female training

Legs and buttocks are parts of the body to which the female universe dedicates so much attention and care as to the face, the part taken care of par excellence. Indeed, it often happens that girls and women who shy away from makeup worry and work diligently to preserve or achieve tone and aesthetically pleasing shapes of the lower body.

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Model legs and buttocks with 4 exercises

I can say, without being too wrong, that 90% of women do not like their legs, those who see them chubby and shapeless, those who see their hips too wide, those with their asses too big, those with a lot of cellulite, those with legs too dry, those with flat bottoms etc. etc. etc.
Really few like each other! Isn't that so? continues"

Perfect glutes, biomechanical anatomy and training

The gluteus is not a single muscle but is made up of a set of three muscles, the small, medium and gluteus maximus respectively.

These muscles originate from the hip and are inserted in the proximal part of the femur (trochanter).

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Perfect buttocks, the secret of Brazilian dancers

I invite you to raise your hand to the young ladies who are reading this article who do not want samba dancer-like buttocks at the Rio carnival. Let's start with a little anatomy of the gluteus. The gluteus is the muscle that covers the posterior-posterior part of the pelvis and which is inserted on the femur. It is composed of three muscular bellies, gluteus minus, gluteus medius and gluteus maximus.

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Sit flat? Here is the solution

The gluteus maximus is the most powerful muscle in the body (34Kgm for a 15cm shortening), the biggest and naturally the strongest (238Kg).

The main action of the gluteus maximus is to extend and adduce the hip.

The buttock is not a strictly postural muscle, it is not involved much in walking but only in the forced extension of the hip as in running, climbing or getting up from a sitting position.

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Women and weights a winning combination

The widespread fear that excessive muscle development can be achieved in a short time by training with weights is fundamentally meaningless.

Free weight exercises, however heavy they are, will never make you a bodybuilder. It's physiologically impossible ...

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Fit buttocks without going to the gym

Below is a series of cartoons with related captions that will help you train all three gluteal muscles in a few minutes without the need for special tools or supports.