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2. Bridge hip leg elevated. This exercise is same as above, only this time you should raise one leg while doing it. The other leg remains flexed when you lift the hips. Also repeated 40 times in all, changing legs 10 repetitions.

gluteos increase rapidly

3. Extensions hip. Supports the palm of your hands and knees on the floor, as if you were crawling like a baby. In this position, you must raise Muscle Rev Xtreme one leg at a time, as if you gave a kick upwards and backwards to get as high as you allow the buttock. Hold for 5 seconds, lower and repeat 20 times. Do 2 sets of 20 repetitions with each leg.