Exercises for the buttocks must definitely find a place within the training program.
Developed muscles in this area will highlight athletic legs and the overall figure, and heavy exercises performed to develop them will stimulate metabolism.
It is important to choose the right exercises and training methods that match the athlete’s goals in order to achieve maximum results in the shortest possible time.
Strengthening the glutes requires performing certain exercises. Some movements pump the entire muscle, while others are aimed at increasing individual parts. It's all about the features of the structure. The gluteus consists of the large, medium and small.
Features of working with the upper (middle and small) and lower (gluteus maximus) parts of the butt
The middle one is located under the big one, on the side. The main purpose is to abduct the hips to the sides; accordingly, to develop it, you need to choose the appropriate exercises, for example, abducting the legs to the side.
The small one is included in the work together with the middle one, from the side, so they need to be pumped together. Various swings and abductions, as well as static exercises, are perfect, since this muscle is also responsible for holding the body.
To swing the bottom and, accordingly, tighten the buttocks, you need to load a large muscle. She is responsible for hip extension and rotation. In fact, it is she who is responsible for the volume. Lunges, moving your legs back, and squats are perfect for its development.
It is recommended to first pump up the large muscle by training the bottom, and then work the sides, since when working the large muscle, the rest of the buttocks are often included in the work in parallel.
Be sure to watch: How to squat correctly for a girl to pump up her buttocks: the best exercises 8 of the most effective buttock exercises for girls at home and a 4-week pumping program We are heading to Brazil: pumping up our buttocks and thighs Pumping up our legs at home: exercises for girls
Is it possible to achieve results quickly by pumping if you do it every day: in a week or a month?
Increasing muscle volume is a long and difficult process. You won’t be able to significantly pump up your buttocks in a short period of time; you can only tone them up and make them look a little bigger visually due to blood supply. Significant growth may be noticeable only after several months, depending on the characteristics of the body, training and other conditions.
Important! Daily training will definitely not bring any results. The bottom line is that muscles do not grow during the exercise, but during the recovery process. The muscle fibers are damaged, and the body tightens them so that they are not damaged when repeated stress occurs.
Performing exercises to pump up the glutes every day will not restore muscle tissue. This will only lead to stagnation of progress or even regression.
How to pump up your butt without weights?
In order to sit softly on the buttocks, you need to keep them in good shape and develop them. What am I talking about? The gluteal muscles perform a number of functions, the main one of which is to move your body, and, accordingly, motor function. Why do you need to know this? To pump up your butt without additional weights
you will need a lot of concentration while performing exercises on the target muscle.
In order to concentrate and do everything correctly, you need to understand the principle of operation and the essence of the gluteal muscles in the human body, why they are needed, what functions they perform and how to influence them and make them grow. The buttocks help you lean forward, help you bend your body to the sides, and extend and turn your hips outward.
How your butt will visually look depends on several factors. That is, you won’t do anything to the pelvis itself and the place where the muscles are attached, but the tone itself, the percentage of fat in the buttocks depends on you and your efforts.
The priest doesn't like being pitied. To keep your buttocks firm and round, you will have to plow. In your case, most of the exercises will be based on the principle of multiple repetitions, since there are no additional weights or weights. This is in the gym, when you have a barbell, you can pump up your butt with fewer exercises and repetitions, but without weights, dumbbells and exercise machines you will have to sweat and at the same time train your endurance.
A good combination would be alternating home workouts and cardio exercises. You can work three days a week, with another 3 days for running exercises. You can make Sunday your day off. A very important point in pumping up the buttocks without barbells and dumbbells is the technique of performing the exercises. Everything needs to be done efficiently, conscientiously and accurately. While performing the exercises, you need to feel the target muscles. The butt should definitely burn.
Effective exercises for pumping up your butt
It is possible to work out the buttocks qualitatively by doing some exercises that maximally pump this muscle group. Most often, these movements additionally pump the legs.
In the first half of the classes, it is recommended to perform multi-joint movements, and then move on to more isolated ones. This will allow you to load as many small muscles as possible, and then “finish” the most important ones.
The best complexes
The most effective movements are considered:
| Squats | The main movement aimed at working both the buttocks and legs in general, as well as the lower back and abdominals. The technique is simple: the back is slightly tilted forward, bending in the lower back and other areas of the spine is not allowed. Squat as deeply as possible, but do not move your heels or lift them off the floor. There are different types of squats, each with their own characteristics. For example, plies put more stress on the buttocks and inner thighs, while squats with a narrow leg position put more stress on the quadriceps. Squats will help pump up the buttocks as a whole, and not their individual parts. |
| Lunges | You can do it with any weights, and at the first stage without weight at all. They pump mainly the large muscle, giving volume to the buttocks. The technique is as follows: stand up straight, take a step forward, as deeply as possible, bending your leg at the knee. |
| Pelvic lifts | The load falls on the gluteus maximus, as well as the small and medium ones. You can do this on the floor, resting your back on it at the level of your shoulder blades and your legs, then lift your pelvis up and lower it down. |
| Swing your leg to the side | Lie on your side, resting your head in your hand. Raise one leg up. Loads the small and medium muscles. |
| Jumping up | You can jump onto a bench or other stable hill. To begin with, it is better to use a low surface. It is recommended to jump from a deep squat. Helps in pumping both the buttocks and quadriceps. |
| Deadlift on straight legs | You need to do rows of barbells or dumbbells from the floor, tilting your torso forward, but practically not bending your legs. When using dumbbells, the load shifts more to the buttocks. |
It is better to combine exercises for pumping up the buttocks into complexes, that is, do them not one at a time, but several, ranging from multi-joint ones, such as squats and lunges, to isolating ones, such as extensions.
No strain on your knees
Having problems with your knees, you can also effectively pump up your buttocks. In this case, squats and lunges are excluded; emphasis should be placed on movements that eliminate the knees from work as much as possible.
These can be various abductions of the legs, for example, backwards, from a lying position. To increase efficiency, you can use leg weights or elastic bands. You can also spend time working on machines, such as leg extensions or leg curls.
The Best Types of Squats to Strengthen Your Butt
I hope everyone understands that actively doing proper squats for a week will not make your butt perfect. In order for the result to become noticeable, you will need to work for at least two, or even three months. Let's look at the most optimal set of squats, which will allow you to work out your buttocks well and tighten them.
Classic
Everything is as simple as shelling pears here.
We place our feet at shoulder level, move our buttocks back and lower them until the thigh is parallel to the floor. Now you can rise to the starting position. As we exhale, we squat, and as we inhale, we rise (this applies to all types of squats).
Plie
One of the most effective squats for pumping up the inner thighs and lower butt. How to do this exercise correctly.
We place our feet wider than our shoulders, with our toes spread as far apart as possible, and our back strictly straight. We squat smoothly until a right angle is formed between the thigh and shin. We also smoothly rise to the starting position.
Important! You should not make sudden movements. Make sure that the squat is not done by inertia, but rather by the efforts of the muscles you are working on! You should also not fall with your butt on your calves; in this case, squats will be completely useless.
Curtsy
In this case, we pump the butt according to the following principle. We stand straight with our feet shoulder-width apart. Socks point to the sides. We keep our knees firm so that they do not go inward during work. We shift our body weight onto one leg, and with the other we do a wide cross-shaped lunge back, until the knee of the working leg touches the floor.
At the end point of the squat, you should definitely feel a stretch in the gluteal muscle over your working leg. After this, we bring the leg back to its original position. Squats are done alternately on one leg, then on the other leg.
Sumo
Initially, you may confuse the technique with plie squats, but these are completely different exercises. Sumo squats are also done in a wide stance, but at the same time we tilt our back a little forward and move the heel back, as if we want to sit on an invisible chair.
This squatting technique is ideal when working with a barbell or in Smith; it allows a trained person to lift a lot of weight without compromising health, pumping up the buttocks well.
Narrow squat
I would like to clarify that this type of squat is aimed more at working the quadriceps than at the buttocks. But you shouldn’t exclude it, since working out the upper part of the leg is also very important for the formation of a beautiful butt. The exercise is done in the same way as classic squats with the only difference in the position of the feet, which are located close to each other.
So, my dear girls and women, who are not sure whether squats help in the formation of toned, beautiful buttocks. The answer is simple - they help! The main thing is to work regularly and pay attention to the technique of doing squats. But whether to use additional weight in your work or not is a choice you must make yourself.
I can say one thing, if you want to build muscle mass, you need to eat right (saturate your daily diet with protein) and squat with weight. Only in this case can we hope to increase the volume of the gluteal muscle. If you perform exercises without weights, then hoping for active growth is a useless exercise. Thus, you can only tone those muscles that Mother Nature has given you. Work on yourself and be beautiful!
How many times a week should you train
At the first stage, it is enough to train once a week. Classes should be moderately hard, and the progression of the load should be gradual. Subsequently, if the body recovers quickly, you can add a second workout.
Attention! Most often, legs and buttocks are combined in one training day. You can train them separately only in the case of working on relief, when a certain result in increasing muscle mass has already been achieved.
Yulia Ushakova
1. When deadlifting with straight legs, especially when I slightly turn my toes inward.
2. I think that you shouldn’t train your glutes more than 2 times a week (especially if you want to increase the volume of these muscles), and you should work in the range of 10-12 repetitions. Some training exercises I perform for 15 repetitions, but they provide muscle fullness without affecting hypertrophy.
3. I don’t like “good morning” - for me this exercise has remained mysterious, despite many years of training experience. Perhaps the problem is in the back - the rectus muscles take all the load, and increasing the working weight only increases the tension in the lower back. My buttocks tense up on it only with “artificial” concentration.
The effectiveness of squats: how and how much to do
Squats are considered one of the main exercises aimed at developing the gluteal muscles. But you need to understand how to squat correctly in order to pump up your buttocks, not your legs, and correctly shift the load.
Squats should be deep, not just to parallel, but so that the buttocks almost touch the floor. You should not use your legs too narrow; on the contrary, it is better to place them wide.
There are several options for squats:
- classic. The load is on the legs and buttocks. Feet are approximately shoulder-width apart, slightly wider. To shift the load on the buttocks and inner thighs, it is better to place your legs wider;
- plie squats. When performing, a weight is most often used, which is held in the hands below. Legs are placed wide. The load falls mostly on the gluteal muscles;
- squats with dumbbells. Almost the same as squats with a barbell, the option only replaces the main one;
- front squats. The legs are placed narrower than the shoulders, the projectile is held with the hands, slightly resting on the shoulders. The load falls more on the legs.
To develop your buttocks, you need to do deep squats and plies. Increasing the volume is possible by performing the exercise in several approaches up to 15 repetitions. Once a week will be enough.
Basics of creating a training program for the buttocks
To create your dream butt, strengthen and sculpt your butt, you'll need a well-thought-out workout plan. Pay attention to details and do not include unnecessary exercises in the program. We give an example of three separate programs for pumping up the buttocks.
- Program 1 is performed once a week, but contains a lot of different types of exercises for total development of the gluteal muscle.
- Program 2 runs twice a week. The volume and number of exercises is less. Since the workouts are performed more frequently, maximum attention is paid to intensity and recovery.
- Program 3 is performed 3 times a week. As repetitions increase, the number of exercises decreases to ensure proper muscle recovery between workouts.
Sample program for 30 days
Before starting classes, it is recommended to create a training plan. Considering the fact that it is not recommended to train the buttocks and legs more than once a week, you can stick to the following program:
| Legs and buttocks | Squats, straight-legged deadlifts, lunges, pelvic lifts, leg curls in the simulator. 3-4 approaches, 6-8 repetitions. |
| Rest | |
| Chest and back | |
| Rest | |
| Shoulders and arms | |
| Rest | |
| Rest | |
| Legs and buttocks | Squats, straight-legged deadlifts, lunges, pelvic lifts, leg curls in the simulator. 3-4 sets of 12-15 repetitions. |
| Rest | |
| Chest and back | |
| Rest | |
| Shoulders and arms | |
| Rest | |
| Rest | |
| Legs and buttocks | Squats, straight-legged deadlifts, lunges, pelvic lifts, leg curls in the simulator. Power squats, walking. By 3 times, increase gradually until the maximum weight is reached. The remaining exercises are for 3-4 sets of 8-10 repetitions. |
| Rest | |
| Chest and back | |
| Rest | |
| Shoulders and arms | |
| Rest | |
| Rest | |
| Legs and buttocks | Squats, straight-legged deadlifts, lunges, pelvic lifts, leg curls in the simulator Work on 5 reps of squats, the rest on 10-12, 4 sets. |
| Rest | |
| Chest and back | |
| Rest | |
| Shoulders and arms | |
| Rest | |
| Rest | |
| Legs and buttocks | Squats, straight-legged deadlifts, lunges, pelvic lifts, leg curls in the simulator 3-4 approaches, 6-8 repetitions. |
| Rest |
This program is an example of a three-day split, that is, three workouts per week are used. On days other than those where you train your legs and buttocks, you can choose any exercises, depending on your training goal.
Lyudmila Nikitina
1. Best of all, oddly enough, I feel my buttocks in a concentrated squat, placing my legs together. I perform it as a pre-fatigue at the beginning of training for 3-4 sets of 50 times. By the end of the execution, the buttocks are burning. Or I do it at the end of the workout, ideally with a glute bridge with a barbell.
2. We all know that women, thanks to their instinct of self-preservation as expectant mothers, cannot give 100% maximum effort in training. Our maximum, in the best case, can be 50-60%, because muscles do not require a long recovery time. It is quite acceptable to train your glutes every other day. I do this 3 times a week. 2 workouts every other day and a third after 2 days
3. The squats were disappointing, I must say, they were disappointing, contrary to the generally accepted opinion “squat and you’ll be nuts.” The front thigh is growing a lot, and taking into account my jumping ability, I have very responsive legs and they grow first when squatting, thus the thigh turns out to be almost larger than the buttock. Although I, of course, do the basics.
Pro Tips: How to Properly Gain Volume with Lean Muscles
Professionals recommend devoting a separate day to training your buttocks and legs in order to pump them up efficiently. It is best to do exercises for these muscles together, since in most cases, when performing leg exercises, the buttocks are at least partially involved, and vice versa.
It is important to create the right program and provide the muscles with the conditions for growth. In addition to the actual training, you need to build the right diet, as well as provide the body with quality rest.
Ekaterina Usmanova, fitness bikini
The Russian fitness bikini champion knows exactly how to develop voluminous and beautiful buttocks. She believes the best exercises for working these muscles are deep squats and lunges, but don't forget about other movements that help diversify the training process.
In her opinion, we should not forget about proper nutrition. Muscle growth is impossible without saturating the body with all the necessary nutrients: the right fats, enough protein and complex carbohydrates. But you shouldn’t overdo it, as this may not contribute to muscle growth, but to an increase in the percentage of body fat.
Ivanna Eskander, fitness bikini
The Spanish athlete, who is the world champion in fitness bikini, claims that you can only pump up your buttocks with the help of heavy multi-joint exercises. She prefers squats and lunges, as they help create a beautiful shape, and not only increase volume.
Anna Kaiser, trainer
The fitness trainer, who has worked with many famous personalities, claims that working to enlarge the buttocks is certainly associated with proper nutrition, like any other work on the figure. It is impossible to increase the size of these muscles unless you consume enough calories and protein. Training can be different and selected individually depending on the characteristics of the body.
