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In addition, you can use the elastic band to reinforce the resistance and contraction. 4th squat on one leg to strengthen the gluteal muscles Place your front foot on a platform so that the heel raised (for example to the next photo). whippersnapper Ultimate Testo Explosion koljena This position will allow better targeting of contraction of the gluteal muscles. Perform then squat with one leg forward. Note the position of the knee whose projection does not exceed toe. hyperextension of the knee 5. Strengthening core dumps The most famous exercises to strengthen core dumps are the Plank , whose performance suggest the loose surfaces and positions. 6. Jacanje dorzalnih padded After stretching flexors do the exercise for strengthening opposing muscles.