Exercises for the buttocks in the gym: how to create a workout and program for the gym to pump up the gluteal muscles, the best and most effective complexes for the butt and legs (thighs)

Exercises for the buttocks in the gym are an important component of the program for women and men.

Representatives of the fair sex devote a lot of time to working on this zone, but it is not always possible to achieve success, or progress is very slow.

To achieve a good result, you need to work out your muscles in a sports club using special machines and sports equipment.

You also need to know which exercises are most effective for pumping this area.

And effective programs will help you achieve your goal faster.

The most effective methods for pumping the gluteal muscle in the gym

Every beginning bodybuilder should devote time not only to practice, but also to theory. To know how to properly pump up your butt, you need to remember the structure of the muscles in this area. The gluteal group consists of the following main bundles: large, medium, small. To achieve beautiful curves, you need to pump up all these departments.

The large diamond-shaped gluteal bundle is the base and is located above the rest of the muscles. It helps flex/extend the hip and stabilizes the pelvis. He remains passive while walking.

Not everyone knows how to properly pump up their upper body in the gym. This is important not only for beginners, but also for professionals, since strong muscle pumping increases step frequency and increases endurance when performing dynamic exercises related to hip extension.

The middle beam is placed on the side, it allows you to abduct your legs in the pelvic area. It is involved during walking, as it fixes the pelvis and also facilitates the lifting of the legs from the surface. Exercises for the gluteus medius muscle should be performed by runners, gymnasts, swimmers, etc.

The small beam is placed under the large one, it helps stabilize the pelvis. It needs to be developed so that running exercises become easier.

The appearance of the buttocks depends on the condition of these three bundles. To give this zone an attractive roundness, you need to develop them all. You need to train regularly and intensively to improve your form, as well as increase endurance during squats, running, and jumping. To do this, it is recommended to visit the gym, as it has all the equipment for effective exercise. In addition, if necessary, you can seek help from a trainer.

To build up your butt or strengthen your muscles and emphasize your definition, you need to perform basic as well as isolation exercises in the gym with weights. We are talking about dumbbells, kettlebells, barbells. Special exercise machines will help pump up the upper and lower buttocks.

Attention! For training to be effective, you need to exercise regularly, monitor the technique of performing movements and eat right.

How to quickly pump up a girl's butt

Workouts for girls and boys are similar in many ways. The only difference is in the anatomical features of the gluteal region, goals, and approach to exercise.

Women are not interested in strength, but in the volume of their buttocks. To tighten your butt, you need to alternate isolated movements on exercise machines with basic ones. But you shouldn’t hope that you will be able to quickly achieve your goal; it is important to exercise systematically, not to exhaust yourself, and gradually increase the load. It is also necessary to adjust the diet, especially if there is excess fat. If these rules are followed, the first results will be noticeable within 1-2 months. But in order not to weaken your zeal, try to peer into the mirror less, at least at first.

Girls' gluteal muscles are more resilient than men's, so don't be afraid to put a strain on them. To become the owner of a curvy, toned figure, you need to focus on technique. That is, first learn to feel the target muscles while performing fitness elements, and then gradually increase the load.

Regular workouts in the gym will help get rid of excess fat deposits, tighten sagging muscles, and ensure their growth.

How to work as a man

A man is working on his buttocks to improve his strength in squats, jumping, and running. They are not at all against a strong, sculpted rear end, and some are interested in increasing the volume of their legs and thighs. This is especially important in bodybuilding.

Strength exercises with equipment will help you build a strong butt (it’s better to use a barbell). To achieve the goal, basic elements are more suitable, which will be useful not only for the gluteal group, but also for the hips and legs. That is, by performing one exercise, you use several muscle groups. You can also exercise with a dumbbell or kettlebells.

Important! When performing exercises in the gym, make sure that your technique is correct. After all, elements with heavy weights are quite traumatic.

Be sure to check out:

Exercises and programs for losing weight in the gym Circular training: basic rules of training for girls Effective program for men in the gym: tips for beginners The most effective complexes for working out the hips and buttocks

What exercise machines can you use?

In fitness, various groups of exercise equipment are used to pump up the buttocks and thighs.

Specialized ones include expanders and TRX trainers. There are rubber expanders (ring, figure eight, double figure eight), tourniquets, latex bands, butterfly, and also combined ones.

TRX bands are suspension systems that allow you to work with your own weight using gravity. Suitable for pumping all parts of the body.

Equipment for strength training in the gym:

The Gackenschmidt machine works the gluteal group, quadriceps, etc. Replaces traumatic barbell squats.
For bringing/spreading legs. Shakes the hips, middle, small buttocks.
To move your legs back. It will help pump only the gluteal group, without involving the thigh muscles.
To abduct a limb upward. Works the buttocks, the back of the thigh, and the calves.
Hyperextension bench. Suitable for working out the buttocks, back, and abs.

Cardio training in the gym will be more convenient if you use special exercise equipment that will help pump up the muscles of the buttocks, lose excess weight, and emphasize the relief. This group includes:

Step trainer.
Exercise bike.
Elliptical trainer.
Treadmill.
Read also: Gym or group classes: what to choose and why?

When exercising on a treadmill, the incline can be adjusted to increase the load on your buttocks.

For strength training use:

The Smith machine, which allows you to perform traumatic exercises without safety net or risk.
A crossover that can be used to pump up different muscles, including the gluteal ones.
The Gravitron strengthens your buttocks like no other exercise.

Therefore, if you want to tighten, change the shape or add volume to your buttocks, then pay attention to the exercise machines described above.

Why work out your butt at the gym?

Changes in the volumes of various parts of the body can be influenced in three main ways:

Fat accumulation
Plastic surgery
Muscle hypertrophy

An increase in volume due to the accumulation of fat is an uncontrollable process, since fat is deposited in places genetically predisposed for this. For some women it is the buttocks, for others it is the thighs, and for others it is the abdomen.

Implants in the buttocks to increase their volume and give them a rounded shape is a phenomenon that is quite common among show business stars. But this plastic procedure will not be cheap.

There is only one option left - to pump up your glutes through strength training.

This process, unlike fat accumulation, is completely controllable. You yourself determine how much to increase the volumes.

To know how to pump up your butt in the gym, you need to understand the main features of the training. Let's look at this topic in more detail.

Best loads

As mentioned, there are no purely male or female butt exercises. Girls and guys can choose any of the elements below to effectively pump up the back of the body in the gym. The main thing is to correctly alternate insulating elements with basic ones.

The following will be a selection of the best movements for the gluteal group in the gym.

For women

In the gym you can always find a rack with sports equipment (dumbbells, weights, barbells with weights). To enlarge your buttocks, you can perform effective weight-bearing exercises:

Do lunges with dumbbells to pump up your large and medium buns. At the same time, keep your back straight, make sure that your knee does not go beyond your toe, and fixate on the lowest point.
Do squats with weights (dumbbells, barbell). While performing the element, do not arch your back in the lower back, press your heels to the floor, strain the target muscles. Try to move slowly, without jerking, as the risk of injury is high.
Squat down with your feet wide and your toes pointed out. Place the barbell on your shoulders and lower the dumbbell between your legs. Lower yourself smoothly, bending your knees at right angles, and then rise up. Deep squats will help you effectively pump up your buttocks in the gym. This way you can pump up your butt at home.
Raise your legs on your side with weights. Lean well on your hands, then simultaneously raise your lower limbs, fixate on the top point, then lower yourself.

Important! Try to feel the gluteal muscles, this helps to gradually increase muscle mass.

For men

If an athlete regularly plays sports, then he can supplement his complex with exercises for pumping up the buttocks on the simulator:

Perform leg presses with your feet wide apart on a platform. Smoothly bend/extend your knees so that they do not go beyond your toes. This exercise in the gym is suitable for athletes with lower back pain, as it does not load the back and abs.
Raise your legs with weights on a bench to develop the middle and small gluteal bundle. To do this, you need to lie on a bench with your stomach down, simultaneously raise both limbs, fixate yourself, and then lower them.
Perform lower block rows to work out the medium and small buns. Attach the cuff to your ankle and move your leg back. Do not turn your leg and pelvis to the side, move by tensing your butt, and fix your back.
Spread your legs in the exercise machine. Secure the housing. If your goal is relief, move faster, if gaining mass, work slowly and with a heavy load.

As mentioned, all of the above exercises for the buttocks in the gym can be performed by both women and men.

Is it possible to pump up your butt while riding a bike?

Before answering this question, let’s try to figure out which muscles work and how intensely cyclists work. Let us immediately note that some muscle groups are involved in pedaling and therefore bear the main load. Others are involved in maintaining balance, maintaining a certain body position, and are also used mainly when turning or moving over rough terrain. The latter include the muscles of the arms, back and abs.

But we are more interested in those muscles that experience significant loads, which means they can increase (pump up) due to cycling. You only have to look at any professional cyclist to notice their thoroughly toned legs. Indeed, when riding a bicycle, the main work is performed by the leg muscles: rectus femoris, vastus lateralis, vastus medialis, sartorius, and gastrocnemius.

But now we are most interested in whether it is possible to pump up the buttocks while riding a bicycle. Of course, the buttocks bear a significant load, but during normal driving this load is static. But there is a way out. As soon as a cyclist begins to ride over rough terrain and, in order to maintain balance, moves into a standing position - rising above the saddle - the gluteal muscles immediately begin to experience serious dynamic load.

How to plan a workout correctly and provide for all the nuances

To ensure that your workouts in the gym are as effective as possible, you need to follow these recommendations:

Follow a diet if you are overweight. Give up unhealthy foods (fatty, fried foods, fast food, soda, etc.), replenish your diet with lean meat, fish, vegetables, fruits, and grains. Losing weight will have a good effect on your body and will make your muscles more pronounced.
Training should be regular, but not more than 2-3 times a week.
Give your muscles time to rest (1-2 days) between gym sessions.
Combine basic and isolation exercises to evenly pump up the main muscle groups and make the proportions of the lower body beautiful.
Start your training with a warm-up, and then do some stretching.
Master the exercise technique, and then increase the weight of the shells or blocks on the simulator.

Important! If you are overweight, combine cardio exercises in the gym with strength training. When exercising on a machine or with weights, use light weights, work at a fast pace, but without compromising technique.

To increase mass, perform exercises fewer times (6-10 repetitions), but with maximum weight.

How to sit on an exercise bike correctly to pump up your buttocks

Let's go from the opposite - an incorrect position on an exercise bike is unacceptable due to two points:

decreased efficiency - by taking the wrong posture and leaning incorrectly, you can reduce the load on the muscle groups being trained; and then you will simply waste your training time without achieving the expected effect;
the possibility of harm - if the exercise bike is incorrectly adjusted or incorrectly seated, there is a risk of injury or overloading of joints, squeezing blood vessels; in this case, the result may not appear immediately, but this makes it no less unpleasant.

Therefore, when starting training, it makes sense to know how the simulator should be adjusted in accordance with your anthropometric parameters and the specific tasks that you set for yourself. In this matter, it is best to consult with a professional trainer; fortunately, there are a great many women’s sports clubs in Moscow.

It should immediately be noted that the gluteal muscles are loaded more effectively on a horizontal exercise bike. This is due to the fact that when you press the pedal and straighten your leg, the thigh is almost on the same axis with the spine. At this moment, the gluteal muscle is stretched and tense. Therefore, it is easier to pump up your butt on a horizontal exercise bike than on a vertical one or, even more so, than on a spin bike.

The peculiarity of the horizontal simulator is a comfortable fit, reminiscent of the body position when riding a pedal boat-catamaran. While sitting in a horizontal simulator chair, you should not rest your hands excessively on the lower handles (which are near the seat). Make sure your back is not slouched and is completely relaxed.

When using a vertical simulator, the spine should be slightly tilted forward, try to keep the body in one position. Half-bent arms lie freely on the handles, not tense. The knees are directed forward (do not protrude to the sides), the feet are parallel to the floor level. When training on any exercise bike, when the foot is at the furthest point from the seat, the leg must be fully straightened. However, on vertical trainers, to effectively pump up the gluteal muscles, you will need to work while standing and make significant efforts.

The most effective programs

To notice positive changes in your buttocks, you can work out with a trainer or work in the gym on your own using one of the effective programs. But you should remember that during training you need to work out all the gluteal bundles. To do this, combine isolation exercises with basic exercises.

Male complex

The following complex will help pump up the buttocks of guys:

Squat with weights - 3x10 or 12 times.
Walk with lunges with a barbell on your shoulders - 3x15.
Extend your legs on the block simulator - 3x12/15.
Spread your legs in the simulator - 3x12/15.
Raise your legs with weights while lying on your side – three times maximum.
Hyperextension with weights – 3x12/15.

This complex is suitable for beginners; you can work on it in the gym for about 4 weeks, then it can be replaced or supplemented with other exercises. If desired, the athlete can increase the number of sets to four. You need to exercise 3 times a week, for example, on Monday, Wednesday, Saturday. Don't forget about warming up and stretching.

Women's complex

Girls can work in the gym according to the following program:

Day 1:

run on a machine – 10 minutes;
squat in Smith machine - 3x12;
do lunges with weights around the gym - 3x 20/20/25;
squat with a barbell – 3x20/15/10;
rise on your toes with a barbell plate – 3x20.

Day 2:

exercise on a cardio machine – 10 minutes;
squat with a barbell – 4x15/12/10/8;
do Romanian deadlifts – 3x15/12/10;
This is followed by circuit training, during which all exercises are performed one at a time without a break or with minimal rest. Pause between sets for up to 2 minutes. Spread and then bring your legs together in the simulator - 3x10, do lunges with weights - 3x10;
do lunges with the bar to the right/left – 3x15;
do leg swings - 3x20;
rise on your toes in the simulator - 4x15.

After the second workout, it is recommended to rest the muscles for 2-3 days. After recovery, proceed to the first training again. After a month, look for another program.

Experts advise

Professional fitness trainers and bodybuilders advise taking a comprehensive approach to pumping up your buttocks in the gym. It is important to work out in the gym according to a competent program, which consists of basic as well as isolating exercises, do not forget about warm-up and cool-down, learn to feel the target muscles, gradually increase the load so that muscle growth does not stop. They also recommend adjusting your diet and not forgetting about drinking and recovery.

Anastasia Simakova, fitness trainer

An experienced trainer advises beginners to start practicing under the guidance of a specialist who will help him master the technique. Then you can work out in the gym on your own. If you are overweight, you need to focus on cardio training. Approximately 1-2 times a week it is worth performing strength exercises for the buttocks, for example, squats, lunges with weights, deadlifts, etc.

During training, you should focus on the gluteal muscles, otherwise the quadriceps and hips will take on the main load. To pump the desired zone, you need to control every movement.

Anton Begalko, bodybuilder

The master of sports in powerlifting advises overweight beginners to devote 2 days a week to cardio training. This could be running, but after exercise your butt, and your entire figure, will become flat. To round out your curves, you can set the treadmill at an angle to target not only your butt but also the surrounding muscles. This will burn calories and tone your buttocks at the same time.

Girls can practice on a stepper, which also requires overcoming an obstacle and increasing muscle tone.

You also need to set aside 2 days for strength training in the gym. The most effective loads include squats (with weights, in Smith), lunges, leg extensions/contractions in a machine, etc.

Yuri Samsonov, coach

A fitness and aerobics specialist with 20 years of experience claims that the main problem for beginners is the violation of the technique of performing exercises for the buttocks. Due to incorrect knee position, deep arching of the lower back, incorrect tempo and other violations, athletes do not notice progress. Therefore, first of all, you need to study the technique, and then increase the load.

Exercises in the gym should be done after warming up, and stretching afterwards will help speed up muscle recovery. It is also necessary to eat properly and rest after intense exercise.

How to exercise to enlarge your butt - 5 rules

The choice of a training program for tightening your buttocks and thighs depends on your level of training. One way or another, you will need to gradually increase the load and slightly vary the training program so that the muscles do not “get used to” and receive new stress, which stimulates development. The training is essentially identical for both horizontal and vertical varieties; it also does not matter which type you choose, magnetic or mechanical.

Here are some useful tips that will come in handy:

be sure to include intervals with high loads in interval training - the essence of pumping the buttocks is to work during the training process in small intervals (for example, a minute 3-4 times per workout) intervals with the maximum (or currently available to you) load that is on simulator;
duration of the workout - it should not be high, 20 minutes is enough if you actively work with maximum loads, for example, a minute at maximum, a couple of minutes at light load, then a gradual increase and again a minute at maximum; read the material about how much time you need to study;
“finish off” your buttocks after training - even if you are completely tired and want to head towards the couch, do 1-2 sets of sumo squats or similar exercises for the buttocks, such a small detail will significantly increase your progress and provide additional stress for your butt to grow and beautiful;
focus on the “fifth point” - when you exercise, try to feel your buttocks, feel how the muscles tense and work, thanks to this you can better understand how exactly you need to pedal in order to make your buttocks work;
optimal body position - keep your body straight, do not create additional support (for example, on your arms), work only with your legs, adjust your body position to make the movements more technical and effective; Don't forget the importance of a comfortable fit.

Attention! If you do not want to pump up your legs, or even want to reduce your thighs, and only train your buttocks, do short workouts and exercise until you feel significant pain in your hips. After this, stop training, then your thighs will not be pumped up, and your buttocks will stand out more.

Main conclusions

If you set out to make your buttocks firm, round or strong and sculpted in the gym, then follow these recommendations:

During training, load all the gluteal bundles.
Follow a program that consists of basic as well as isolation exercises.
Follow the technique of performing fitness elements.
If you are overweight, combine cardio training with strength training.
Adjust your diet.
Gradually increase the load.
Don't forget about warming up and stretching.
Give your muscles time to recover.
Do weight training and machine exercises at the gym.
Learn to feel the target muscles.

If you follow these rules, you will be able to effectively work out your gluteal muscles. The first results in the form of a toned butt can be seen within a month, but this is not a reason to stop. When did you notice the first results from pumping your butt? Share comments about your experience on this page.