9 best exercises for buttocks + monthly training program

Is it possible to pump up your butt at home?

We have great news for you and it is that it is possible to get the butt shape you want, and it does not depend on genetics, as many people believe. Of course, you are lucky if you have such a gorgeous butt from birth, and if not, then you have a chance to get such buttocks at home.

People who sit all day long have weak buttock muscles. Perform strengthening exercises at least 2 times a week to give your buttocks a beautiful appearance and regain their firm shape.

Many of you have probably heard the expression “You won’t get the butt you want just by sitting straight on it.”

Without a doubt, this is true, since you need to pump your butt. The main muscle in this area, the gluteus maximus, is one of the most important muscles in the human body. And they deserve special attention.

The buttocks are made up of three muscles: the gluteus minimus, the gluteus medius and the gluteus maximus. The gluteus maximus muscle is the largest muscle in the human body. All three are very important and are involved in basic human activities such as walking, sitting and maintaining good posture.

Weak gluteal muscles cause other muscles to suffer, which can lead to injury. Strengthening the muscles of the buttocks will help your body function better, and will also bring you some moral and aesthetic satisfaction, and restore the elasticity of your butt. How to make your butt beautiful?

Anatomy of the buttocks

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In order to properly work a muscle, you need to understand how it works.

The gluteal muscles attach to the bones of the pelvis and the top of the femur. The gluteus medius and minimus muscles move the leg to the side, and the gluteus maximus muscles extend the hip and move the leg back. The buttocks are a large and powerful muscle, and most often it is easy to train, so there will be no big problems with its increase.

If you understand the specifics, then I think you understand what exercises will develop the muscles of the buttocks, but for a better understanding I will explain. Since the gluteus medius and minimus muscles are responsible for abducting the leg to the side, all exercises should be based on this action:

• Swing to the side while standing in a block;
• Side swings while lying down with weights.

The gluteus maximus is responsible for hip extension and leg abduction, which means exercises that will develop it:

• Squats;
• Swing your leg up;
• Lunges;
• Raising the pelvis;
• Pulling the leg back in a block.

How can a thin girl pump up her buttocks?

Here you should first choose exercises that do not involve working with heavy weights. It’s better not to touch squats with a barbell at all, it’s better to squat with dumbbells or a kettlebell, and do deadlifts with dumbbells too. Pay close attention to lifting your pelvis and swinging your legs.

Effective exercises for the buttocks at home

Superman

This exercise is simply designed to pump up your butt quickly; it also works your core, which is very important for protecting your back and its normal functioning.

Muscles worked: lower back, buttocks, hamstrings

1. Lie on your stomach, arms extended forward, feet together and on your toes. Keep your neck and spine neutral throughout the exercise.
2. Tighten your abdominal muscles, inhale and lift your arms and legs up at the same time as high as possible. At this moment, tense your buttock muscles for 1-2 seconds.
3. Return to the starting position.
4. Perform 2-3 sets of 10-15 repetitions. Rest 30-60 seconds between sets.

Making the exercise more difficult

Once you feel ready to make the exercise more challenging, add a little weight to pump up muscle mass in the buttocks more intensely. Hold a dumbbell in your hands or place weights on your ankles. Follow the same steps as above.

Gluteal Bridge

The bridge is one of the most effective exercises for working the muscles of the buttocks. Even without adding weight, the posture and range of this exercise will make you feel stronger. You were looking for information on how to make your butt firm - here is the answer to your question.

Works muscles: buttocks, back of thighs, calves

1. Lie on the floor with your back, bend your knees at an angle of 90 degrees. Feet should be completely on the ground, arms at the sides of the body, palms down.
2. Inhale and press your heels into the floor, lift your hips up, while tightening the muscles of your buttocks and the back of your thighs. With your upper back and shoulders flat on the ground, your body should form a straight line from your knees to your shoulders.
3. Stay in this position for 1-2 seconds and return to the starting position.
4. Perform 2-3 sets of 10-15 repetitions, resting 30-60 seconds between sets.

the exercise more difficult

To make this glute exercise harder at home, try doing it on a stability ball. In the starting position, place your feet on the ball, your back should be completely on the ground. Follow the steps described above.

Another variation of this exercise is the bridge on one leg; pumping up the muscles when performing this variation of the exercise occurs right before your eyes. Take the starting position, leaving only one leg in the air. Follow the steps above, then switch legs.

Steps on the steppe with knee lift

A functional exercise such as stepping on the steppe helps develop a sense of balance and improve coordination of movements, and is also aimed at working the legs and buttocks. Such exercises to tone the muscles of the buttocks are especially popular among celebrities and are found in almost all fitness classes. Try to avoid rocking from side to side.

Necessary equipment: a knee-high bench or step to make it comfortable to take steps.

Muscles worked : glutes, hamstrings, quadriceps

1. Stand in front of a bench.
2. Step onto the step with your right foot, push off with the heel of your left foot and lift your knee up.
3. Lower your left leg down, then return to the starting position.
4. Perform 10-15 repetitions on the right leg, then the same on the left in 3 sets. Rest 30-60 seconds between sets.

Making the exercise more difficult

If after 3 approaches you do not feel particularly tired, then add dumbbells to your hands. Follow the same steps as described above. If this is a morning exercise for the muscles of the buttocks, then leave the dumbbells for the second half of the day.

4. Cross Lunges (Curtsey Squats)

This is not a ballet class as you might think when doing this exercise. No matter how ridiculous it may look, its effectiveness has been proven by experience. In addition to the quadriceps, this exercise targets the gluteus medius, which helps abduct the hip and rotate it in and out.

Muscles involved : quadriceps, gluteus

1. Stand straight, feet shoulder-width apart, chest forward, arms bent at the elbows in front of you.
2. Take a step back as if you were lunging so that your right leg is behind your left. Bend your leg at the knee. Your right knee should be positioned behind your left knee. The butt is tense.
3. Place emphasis on your left heel and return to the starting position.
4. Do the same with your left leg. This was 1 rep.
5. Perform 4 sets of 15 reps, resting 30-60 seconds between sets.

Making the exercise more difficult

Do the exercise with dumbbells.

Swing backwards with a bent leg

This exercise is aimed at working the muscles of the buttocks. Muscle tightening occurs within the first two weeks if this exercise is performed regularly. Keep your back straight while performing this exercise, and your stomach should be tucked. Try to abduct and raise the bent leg as far as possible without involving the pelvis and spine in the process.

Muscles worked: buttocks and back of thighs

1. Get on all fours. The spine and neck should remain neutral throughout the exercise.
2. Raise your right leg, bent at the knee, up. Keep your foot flat and tighten your glutes as your leg is up.
3. Lower your leg and return to the starting position.
4. Perform 15 repetitions for both legs in 3 sets, resting 30-60 seconds between sets.

Making the exercise more difficult

To make the exercise more challenging, add weight to your ankle to pump up the muscles faster.

Squats

These are the most popular exercises for firm buttocks on our list. Squats are very effective especially for beginners, since it does not involve lifting weights, it can be done anywhere, so you don’t have to go to the gym specifically for this, you can just tighten your butt at home.

1. Starting position: standing, feet shoulder-width apart.
2. Extend your arms in front of you and squat down.

7. Squat with legs back

A very simple form of exercise for the butt at home and another variation on the theme of squats. The only difference from a regular squat is that the muscles of the back of the thighs are activated by moving the legs back.

1. Starting position: standing with your feet shoulder-width apart. Perform a squat.
2. Stand up and move your leg back as far as possible.
3. Return to the starting position and do the same for the other leg.

Making the exercise more difficult

Try this exercise with dumbbells in your hands to pump up your butt muscles faster.

Lie squat

1. Stand with your feet shoulder-width apart, feet apart, and hands on your waist.
2. Then do a squat. Try to keep your back straight and your head straight.

Squat with leg to the side

1. Starting position: standing with your feet shoulder-width apart.
2. Squat down, then stand up and move your leg out to the side as high as possible.
3. Return to the starting position. Do the same for the other leg.

Making the exercise more difficult

Perform this exercise with dumbbells in your hands. Full exercise for the buttocks, arm and leg muscles is guaranteed.

So, these were the most effective exercises to enlarge your buttocks at home. Now let's move on to a more detailed and specific training scheme.

Back swings: plenty of options for beautiful buttocks

This exercise is another hit in terms of its effectiveness in terms of pumping up a beautiful butt. Its main “trump card” is pumping not only the gluteal muscles, but also the lower back (which makes the butt so sculpted and beautiful in profile).

How to do this exercise correctly? In fact, there are a lot of different options.

You can stand facing the wall and move your leg as far and high back as possible, trying not to bend in the lower back. You can stand on all fours on the mat, and from this position lift your leg as high as possible, straightening it at the knee. With each movement, try to pause at the maximum lift of the leg - only then will there be an effect. Wearing ankle weights will make the exercise even more effective.

Remember: the faster and more often you do the repetitions, the more fat will be burned, and the slower and better, and even with weight, the more voluminous and prominent the buttock muscles will be.

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There are many more excellent exercises for beautiful buttocks, but we told you about the most effective and efficient ones. Their main advantage is that everything can be done easily right at home. There's only a little time left until summer, so go ahead and pump up your butt!

To pump up your butt, you need to put in a lot of effort. You will need to perform special exercises regularly. It is advisable to do this with weights so that the muscles experience sufficient stress and grow.

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It is impossible to say for sure when the results of training will be visible. This period is purely individual. But you can still identify some general rules that allow you to determine the time it will take to strengthen your buttocks. On average, this period is one month.

• 1. The mechanism of muscle growth
• 2. How long does it take to pump up your butt? 2.1. In the gym
• 2.2. At home

To understand how quickly you can pump up your butt, you need to understand the mechanism of muscle growth.

During exercise, muscle fibers are destroyed. Moreover, the greater the load, the more serious the scale of destruction. That is, if you squat with a heavy barbell, your buttocks will receive much more microdamage than when performing the same exercise with your own weight.

Calculate your ideal sports weight!

During the rest period, microtraumas received during training are restored, and after some time the muscles return to their original level. But for them to grow, you have to wait a little longer. After a short period, the body will restore muscles beyond the previous level, which is called supercompensation.

This mechanism is necessary to create a certain reserve in case of subsequent stress load. Therefore, for muscle growth, it is necessary to increase the intensity of training, otherwise the body will adapt to the created conditions. To do this, either increase the weight of the weight, or the number of repetitions and approaches.

It is difficult to name specific dates for the onset of supercompensation. They will depend on your metabolic rate, nutrition and daily routine after training. Therefore, you will have to determine whether the muscles have recovered sufficiently individually, based on your sensations.

But there are still some general rules. You should not pump your gluteal muscles more than 2 times a week. If the workout was hard, you need to give your muscles more time to rest. In this case, you should exercise once every 7–10 days.

You can also understand that the muscles have recovered by focusing on muscle pain. Under no circumstances should you pump your butt if it still hurts. This will only lead to regression and overtraining. After the pain goes away, it is recommended to wait another couple of days and only then train the same muscle group again.

But it is worth considering that over time the muscles will stop hurting as much as after the first classes. This does not mean that they have already recovered and the next training can be carried out. It’s just that the muscle fibers of a trained person become approximately the same length and tear less.

30-Day Workout Program to Strengthen Your Butt Muscles

Do you want to get an “appetizing” butt at home in just 30 days?! Then, let's go. Below is a training scheme that is designed for a month, only for the butt and only for girls. This program is a real exercise for muscles. You will find the most effective exercises for your buttocks yourself through trial and error. You will see the results within a week of training. No equipment, no trips to the gym, all exercises can be done at home and at a time convenient for you. To begin, you need to choose 5 exercises that you will include in this program. Naturally, the type of exercise can be changed, but their number remains the same, and this is the main rule. How to pump up your butt at home:

PS One approach consists of 5 repetitions.

Several exercises for the butt in the gym

In the gym you can ensure the growth of the gluteal muscles and significantly increase their tone. But you need to remember that performing exercises with a barbell and dumbbells requires the correct technique.

It is possible to get injured, so you need to exercise under the supervision of a trainer.

A set of squats for the buttocks in 30 days will provide an elastic shape and create the prerequisites for further improvements.

The following set of exercises will allow you to get outstanding results in the gym.

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1. Warm up on a treadmill or exercise bike for 10-15 minutes. Fitness strengthens and warms up joints, tones muscles for further exercise.
2. Barbell squats are an exercise for a wide range of muscles. The bar can be placed on your shoulders and, keeping your back straight, squat down, distributing the weight on your heels until your thighs are parallel to the floor. We get up to the starting position. It is important to select the correct load, keep your back straight, and distribute the weight to the back of the foot.
3. Lunges with a barbell or dumbbells can effectively pump up your butt. The load must be distributed over the entire surface of the foot, keeping the back straight, returning to the starting position each time.
4. A bridge from a lying position on the shoulder blades gives a load specifically to the gluteal muscles. Performed from a lying position and bent knees. You can tighten your buttocks and lift your butt so that your body forms a straight line from your knee to your neck. Then return to the starting position. For additional load, you can put a barbell plate on your stomach, this will allow you to pump up your butt in a month.
5. Leg swings using a machine are very effective. The leg is threaded into the cuff of the exercise machine and pulled back with force. The knee is straight. The body and supporting leg remain motionless. You can additionally hold your leg at the end of the swing in order to more effectively use the potential that the simulators provide. Any strength exercises are part of a full range of physical activity.

It is impossible to pump up the gluteal muscle group with one exercise. To bring your butt into ideal condition, you can clearly calculate the load together with experienced specialists.

Important! Performing exercises with a barbell and dumbbells requires proper technique.