【How to】初級編 ｜ 1日10分でヒップアップ｜自宅でできる美尻トレ

Key wellness & self-care strategies (home fitness)

• No-equipment beginner routine focused on hip/lift (“美尻”) training at home.
• First, understand the roles of the glute muscles so you train the right areas and get better results:
  • Gluteus maximus (大殿筋): pulls the leg backward; helps increase butt height/volume.
  • Gluteus medius (中殿筋): sits at the outer base of the pelvis; helps open the legs outward and improves butt shape.
  • Gluteus medius deep fibers / “small” glute muscles (小殿筋): supports outward leg opening; strengthens pelvic stability and improves training balance.

Productivity / effectiveness tips (how to perform better)

• Move slowly and deliberately to avoid recruiting the wrong muscles.
• At the top position, feel a strong contraction in the correct area—if rushed, you may lose balance or compensate.
• Avoid common form errors that shift effort to the lower back, front thighs, or other non-target areas.
• Pelvic stability is critical—avoid excessive tilting up/down to prevent working unintended muscles.
• Optional intensity cue: during side work, keep your feet slightly off the floor to increase stimulation.

Exercises introduced (3 hip-lifting moves)

1) Hip Lift (glute bridge / butt lift)

Setup

• Lie on your back with your knees bent.

Action

1. Lift your hips.
2. Lower slowly until your butt is just about to touch the ground.
3. Raise again.

Key focus

• Firm contraction through the glute/pelvis-to-thigh line.

Common mistakes to avoid

• Don’t push up with your lower back/arching instead of using your glutes.
• Don’t do it too quickly—can cause imbalance and loss of targeted feeling.
• Don’t let your butt drop fully before the controlled raise (the lowering should be slow and controlled).

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2) Hip Abduction (side leg raise targeting side glutes)

Setup

• Lie on your side.
• Lower leg forward/position, with the upper leg extended.

Action

• Raise the upper leg upward and slightly out to the side to target the outer glute.

Key focus

• Engage the medium glute (gluteus medius) for a more rounded butt shape.

Common mistakes / cues

• Don’t put your hands up (avoid pressure/compensation in that area).
• Avoid using the front thigh: keep toes pointed downward as much as possible to prevent toe lifting.
• Keep knees straight; lift legs straight up or slightly backward to better hit the side glutes.
• Stabilize your pelvis (don’t tilt too far up/down).

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3) Donkey Kicks (quadruped kick; top of glute maximus focus)

Setup

• Hands under shoulders.
• Place your feet so your thighs are perpendicular to the floor (all fours).

Action

• Perform a circular backward kick motion, like pushing/pulling against the ceiling.
• Aim for glute engagement at the top.

Common mistakes to avoid

• Don’t lift hips upward using back arch/head lift and forward hip movement.
• Watch for form that increases use of other muscles (compensation).
• Don’t just swing—maintain the glute contraction intention.

Extra tip

• Once you’re comfortable, pause briefly at one “store”/position at a time (controlled stopping/tempo) to better feel the sensation.

Suggested program / repetition guidance

• A 3-exercise routine to train glutes balanced and neatly.
• Suggested reps: 15–20 reps per set
• Sets: 2–3 sets total, described as “23 sets” in the source (auto-subtitle unclear), with emphasis on doing about ~23 times per week.
• Frequency: try doing it about 23 times per week (as stated).

Presenters / sources

• Shio Matsuzuki — representative of the Minami branch of the personal training gym Hibiki.