Body & Health.

Experts on fitness from American Council on Exercise have carried out special research and have found out, what exercises better suit for training buttocks muscles. Efficiency of various exercises was checked by means of electromyography.
The results of researches have showed that usual half knee-bend is the most effective exercises for buttocks. Buttocks muscles work well at performance of attacks, rises on a step, rises of a hip from position with a support on hands and knees. These exercises are simple, they do not demand the complex equipment, and they can be carried out at home.
Attacks. Take dumbbells in both hands. Rise directly. Make a step forward with the right leg. Do not bend; the back should remain a straight line. Bend the left leg in a knee, watching that a lobby of stop has been pressed to a floor, and the knee was directly above the stop. Make a start with the right leg and return to a starting position. Repeat this exercise for 8-12 times.
Rise on a step. Rise directly before a step or a box (the height of a step should be about 40 cm). Do this exercise with dumbbells. Put the left leg on a step and transfer weight on it. Lean on the left leg with force, strain its muscles and rise on a step, trying to not use the right leg. Repeat this exercise for 8-12 times.
Rise of a hip. Starting position: lean on knees and palms. Strain slightly muscles of belly. Lift the leg bent in a knee on 90 degrees. Lift it so that the hip made one line with a trunk. Repeat this exercise for 8-12 times.