Training the buttocks consists in performing a set of exercises, which are divided into basic and isolating. They complement each other. The result of regular implementation of basic exercises for the buttocks is an increase in muscle volume, and isolating ones - an adjustment of proportions.
Technique for performing complexes for the legs and buttocks
Each training process should begin with a warm-up so as not to get injured. Exercise makes not only the muscles work, but also the joints of the legs. You can allocate 10-15 minutes for a warm-up. Before the load, they perform universal exercises (various inclinations, rotations, squats, running, jumping) and do not forget about stretching.
This helps to increase blood flow to the muscles and increase the secretion of secretions in the joints. Basic glute exercises during a workout take longer than isolation exercises if the goal of the session is to build muscle. For beginners, the load is increased gradually. At first, you can train for 30-40 minutes. After training, the muscles must be given time to recover - from 1 to 3 days.
Basic exercises for the buttocks will help create beautiful shapes
For those who have been practicing for less than a year, but already calmly endure the load, the training time is increased to 1 hour. Those who are more experienced study for 1.5 hours. Everyone determines the optimal training time for themselves, based on their physical capabilities. In one workout, they usually manage to complete from 4 to 5 exercises - several approaches each. Rest between sets is limited to 1 minute.
Barbell exercises in the gym
Basic glute exercises are often performed with a barbell, starting with an empty bar. Barbell squats can help increase muscle mass. For beginners, the technique may seem complicated.
At first, it is recommended to do squats under the guidance of a trainer. To master the technique, a light bar is taken, but after gaining experience it can be additionally weighted.
The bar is lowered onto the shoulder girdle area (behind). The back is straightened, the legs are shoulder-width apart.
Squat with the pelvis abducted back, support - on the heels. The knees are bent to form a right angle. And they don't protrude further than the toes. Keep your thighs parallel to the floor. You cannot round your back.
They rise slowly.
3 sets - 10 times.
Beginners should start doing exercises not with a barbell, but with a bar.
A more complicated option is deep squats. They should be practiced after bringing the basic technique to automaticity.
Basic exercises for the buttocks include deadlifts. Your workout will be incomplete without it.
Stand in front of a lying bar. The legs are slightly narrower than the shoulders. Align and fix the feet parallel to each other.
The back and neck are always straight. The pelvis is retracted. The body is tilted forward (tilt angle: about 45 degrees), while the shoulders are also extended. The knees can be bent, but not much. If you put your hands down, then the distance to the bar will be very short. You need to sit down to take it. The torso should not lean back or forward.
The bar is raised on exhalation, after which the legs are straightened and the back is slowly extended. Straightening your back, they try to bring the shoulder blades together.
On inhalation, the bar is gently lowered to the floor. In this case, the back is first bent, and then the legs.
When doing the deadlift, it is important to do it correctly so as not to damage your back muscles.
Barbell lunges.
A barbell is lowered onto the shoulder girdle area (behind). The back is straightened.
Stepping forward, they linger in the lunge. The pelvis is pushed back. The supporting leg is fixed to the toe. The knee of the front leg is bent to form a right angle. And it does not protrude further than the toes. You cannot round your back.
On exhalation, they rise with the help of a springy movement of the front leg.
The leg is changed after the required number of repetitions.
3 sets - 10-15 times.
Lunges are another effective barbell exercise
It is important to calculate the optimal weight for the weight. If the bar is too heavy, you will not be able to do the required number of repetitions.
Basic exercises for the buttocks with dumbbells standing, sitting, lying
Dumbbells are convenient because you can train with them both in the gym and at home.
Deadlift
The back is straight. Legs are placed shoulder-width apart. Dumbbells are squeezed in hands.
On inspiration - tilt forward, the pelvis goes back, knees bend, but not much. The back is kept straight, bending in the lumbar region.
They rise slowly.
3-4 approaches - 15-25 times.
Dumbbell Deadlift Technique
Plie squat
The back is straight, the legs are wide apart, the socks are looking out. The dumbbell is held in an upright position with two hands below
Begin to squat slowly until the line of the thighs is parallel to the floor.
Straining the buttocks, rise sharply from the squat.
2 sets - 12 times.
Beginners often confuse deadlift and plie squat - the two exercises target different muscles.
Lunges
The back is straight. Hands with dumbbells are extended along the body.
They step forward with one foot, putting the foot in front of the knee.
They linger for 3-4 seconds.
Take their original position.
3-4 sets - 6-8 times for each leg.
Gluteal bridge
Lie on the bench with your shoulders resting on it. The border should run along the bottom line of the shoulder blades. The knees are bent. A dumbbell is placed on the pelvis and held with hands.
Inhale - the pelvis rises and is briefly fixed at the top. The buttocks are compressed. On exhalation, they are lowered.
3 sets of 10 reps.
Dumbbells make the exercise harder and more effective
The bridge is performed not only on the bench, but also on the floor.
Weighting agents are classified depending on the filler: metal or bulk.
The type of filling and the weight of the weights can be selected independently
Basic buttock exercises using weights for more effective muscle work and faster to achieve the desired result.
In the role of additional weighting agents, along with sports equipment (dumbbells, barbells, weights), various cuffs most often act. They can be worn prior to deadlifts, deadlifts, squats, and other exercises.
The advantage of weighting agents is their ease of use.
Bulk weights are used when performing isolating exercises.They put on cuffs with filler on the legs and work out the gluteal muscles, walking on the platform, abducting the legs or swinging back, to the side, forward. A wall or a special simulator is used as a support.
Exercises with kettlebells
Basic buttock exercises using kettlebells are easier to perform than barbell exercises, especially for beginners. Weight training can be done 2-3 times a week.
Deadlift
The feet are moved closer to each other, the socks look slightly inward. The knees are slightly bent, the back is straightened (rounding is not allowed). The kettlebell is pulled forward, firmly holding it with your hands.
In the squat, the pelvis smoothly goes back. The kettlebell is held above the floor without touching it.
Straighten again.
3 episodes - 15 times.
In the absence of dumbbells, you can use one or two weights
Deadlift (with support on one leg)
Stand up straight, legs - slightly narrower than shoulders.
The left leg is bent, taking it back a short distance. She should be on her toes. The straight back is slightly bent forward. They hold a kettlebell with their left hand, and put the right one on their side.
The body is tilted, keeping the back straight. The hand with the kettlebell reaches to the floor, but the kettlebell should not touch it.
Straighten up.
3 episodes - 10 times.
Deadlifts can be made more difficult by focusing on only one leg
Lunges
Stand up straight. Slightly spaced feet are level. They are holding a weight in their hands.
They step forward. The knee of the front leg is located directly above the foot. Both legs bent at a 90 degree angle. The knee on the back of the leg does not touch the floor.
When they get up, they press on the floor with the heel in front.
3 episodes - 15 times.
Classes with an expander
For a high-quality study of the gluteal muscles, the Butterfly expander is used.
Breeding the legs.
They sit on a chair, back straightened, legs apart.
The expander located between the thighs begins to slowly squeeze, bringing the knees closer. Then the simulator is unclenched.
15 times.
Squeezing the expander with your knees.
They lie on their backs with slightly bent legs. The expander is placed between the knees.
The machine is squeezed slowly and forcefully. And, slowly, they unclench.
15 times.
Squeezing the expander with your legs works the internal muscle group
Squeezing the expander with your knees on the side.
Lying on its side, the simulator is placed between the knees. The expander opening is directed towards the feet.
Squeeze the butterfly with their feet.
2 episodes 10 times.
A set of exercises with an elastic band and elastic band
An elastic band and an elastic band (fitness ring) are two more varieties of the expander. They help strengthen muscles and increase their tone.
Swing squats.
The elastic is held on spread legs to increase tension.
On inhalation, a squat is done - the pelvis goes back. As you exhale, rise and bring your leg back, feeling the tension of the buttocks. The toe looks down. Hands are also pulled back so as not to lose balance. Performing the exercise, alternate legs.
15-20 times for each leg.
Swing in the slope.
Elastic band over the knees. They stand facing the wall and, bending over, lean on it. The supporting leg is slightly bent and trying not to move it, the middle of the foot of the working leg is directed to its heel.
On exhalation, they swing the leg backward, linger to feel the contraction of the gluteus muscle.
The leg is lowered.
20-25 times for each leg.
The gluteal bridge.
Lie on the floor, bend your legs, adjusting the tension of the fitness ring.
When you exhale, the pelvis rises. They linger at the top, strongly tensing the muscles. When lowering the pelvis, the buttocks remain tense.
15 times.
Then the pelvis is raised again, and in this position, knees are brought together and pulled apart 30 times, stretching the elastic to the limit.
The gluteal bridge significantly strengthens the abs and back
Driving.
The elastic is moved to the lower leg area, the legs are bent. The pelvis is pulled back. The body moves forward slightly.
They begin to take side steps, putting the first leg as far as the elastic is stretched. The other leg takes a small step so that the elastic does not lose tension.
40-50 steps to each side.
This exercise is also called the "monster walk"
Ribbon squats.
Stand in the middle of the elastic band, pull it, holding the edges in your hands.
Start squatting. Make sure that the belt tension does not decrease while sitting.
2-3 approaches - 12-15 times.
All exercises that are done with an elastic band can be performed with an elastic band, having previously connected and fastened its ends.
Bodyweight exercises
It is convenient to perform basic and isolation exercises on the buttocks with their own weight at any time and in any place suitable for this - they do not require any additional devices.
"Pistol".
Stand up straight with a straight back. Raise one leg up.
Slowly start squatting. The pelvis goes back and stretches down. Slightly tilt the body, arms extended forward. The heel of the supporting leg presses on the floor.
After reaching the bottom of the squat, using the heel, the torso is pushed up, without bending the back.
2 sets - 10-15 times for each leg.
If the exercise cannot be performed without support, at first you can hold onto the wall.
At first, the execution of the pistol exercise will be difficult - without proper preparation it is difficult to climb up from this position
Leg-supported pelvic lift.
Sit on the mat, lean on your hands behind. One leg is extended, the other is bent at the knee.
The pelvis is lifted up, leaning on the bent leg and arms. The second leg is pulled up, the buttocks are squeezed, frozen for a few seconds.
3 sets - 15 reps for each leg.
In addition to the legs, this exercise loads the back and abs.
Squat "Sumo".
Spread your legs wide, point your socks in opposite directions, turning outward.
The pelvis is pulled back. The knees form a right angle. The buttocks are strained and held for a few seconds.
Get up and repeat again.
3 sets - 15 times.
Exercises for the buttocks with fitball
Basic exercises for the buttocks with this sports equipment are squats. Fitball makes it easy to train your glutes at home.
The following exercises are considered popular:
Lean towards the ball while holding onto it. While inhaling, take a straight leg back, while exhaling, stretch your knee towards your chest. The knee of the supporting leg is slightly bent (10 times for each leg).
Stand up straight, your back is straight, the foot is placed on the fitball. The leg is bent, then straightened, rolling the ball towards and away from you (10 times for each leg).
Lean the fitball against the wall, lean your lower back on it. The main focus is on the heels.
Fitball significantly expands the choice of exercises
Begin to squat while inhaling, while exhaling to rise. Keep your legs together, knees exactly above the heels - with the formation of a right angle. After the legs are spread apart across the width of the shoulders and squats continue (10-15 times for each position).
The fitball is leaning against the wall. Lie on the floor, put your feet on the ball, without bending them at the knees. The socks are pulling on themselves. Then the pelvis is raised and lowered (15 times).
Program in the gym 2 times a week
Isolating is added to the basic exercises for the buttocks in training. You can draw up a rough program in advance, adjusting it depending on the training goals and physical condition. The number of approaches for performing each of the basic exercises is 3, repetitions - 8-10. For isolating: sets - 3, reps - 10-15 (regardless of the frequency of training per week).
Days of classes: Monday Thursday.
Always start with a warm-up. Then they move on to the main basic exercises: squats with a barbell, dead or deadlift with a kettlebell, lunges with a barbell or with dumbbells.
Hyperextension technique
After an increased load on several muscle groups, isolating exercises are performed:
extension and flexion of the legs on special simulators;
abduction of the legs;
hyperextension;
stepping onto the platform.
Program in the gym 3 times a week
Monday Friday:
leg press;
lunges (barbell);
squats;
deadlift (kettlebell, barbell);
extension;
flexion of the legs;
hyperextension;
gluteal bridge.
Platform Walking - Dynamic Leg Exercise
Wednesday:
dead thrust;
plie squat (dumbbells);
lunges;
abduction of the legs;
hyperextension;
stepping onto the platform.
Program in the gym 4 times a week
Monday Wednesday:
bench press on a vertical platform;
lunges;
squats;
deadlift;
extension;
flexion of the legs;
gluteal bridge;
hyperextension.
With the help of simulators, you can diversify your workouts
Friday, Sunday:
dead thrust;
plie squat (dumbbells);
lunges;
stepping onto the platform;
hyperextension;
abduction of the legs.
Legs and buttocks program 5 times a week
Monday Thursday:
bench press;
barbell lunges;
squats;
deadlift with a weight (kettlebell or barbell);
gluteal bridge;
extension and flexion of the legs;
hyperextension.
Wednesday Friday:
deadlift (kettlebell or barbell);
plie squats with dumbbells;
barbell lunges;
abduction of the legs (back and to the side);
hyperextension;
walking.
Sunday:
bench press;
deadlift with kettlebell;
dumbbell squats;
barbell lunges;
extension and flexion of the legs;
gluteal bridge;
abduction of the legs.
A set of exercises for girls at home
You can also improve the gluteus maximus at home. If you train 2-3 times a week, the results will be visible in 6-8 weeks. One workout will take 40-50 minutes. Over time, the load should become more, for which the number of approaches or movements is increased.
Back squat.
Stand up straight, put your legs a little wider than your shoulders and bend slightly. Hands near the chest, palms connected. The abdomen is tense.
The right leg is pulled back, the knee is bent. The left leg is the supporting leg, the weight is kept on it. In this position, 2 squats are performed.
2 series - 10 times for each leg.
Lunges.
Stand straight with your legs slightly bent - shoulder-width apart. Hands are removed behind the head.
Step forward and bend the front leg. They stay in this position for 4-5 seconds, feeling the tension of the gluteal muscles.
Then repeat with the other leg.
2 episodes - 10 times.
Lunges train the muscles of the upper legs
Gluteal bridge (one of the options).
On the back with bent knees. The feet are shoulder-width apart, the arms are extended along the body.
Strain the buttocks, raise the hips. They are held in this position, then the hips are slightly lowered, not completely, and again raised.
2 episodes - 10 times.
Pro Tips: How to Improve Exercise Performance
The results of work on the gluteus muscles will not take long if you adhere to certain rules.
exercise regularly;
exercises are performed in several approaches;
when the body gets used to a certain number of approaches and repetitions, the load is increased;
ideal for beginners - work out under the guidance of an experienced trainer, following an individually tailored training schedule;
prolonged overstrain of the muscles will not be beneficial - they must rest and recover;
nutrition affects the condition of the muscles and overall well-being, so you cannot refuse food rich in protein.
The secret of success is to choose a set of exercises so that the process is enjoyable.
Achieve great physical shape, pumped up muscles and a beautiful shape will help to perform basic exercises for the buttocks and isolating. The main thing is not to be lazy and enjoy working on the body.
How to pump up legs and buttocks - video:
How to pump up your legs and buttocks using dumbbells, a bar, a simulator:
How to do exercises for the legs and buttocks correctly:
I know from myself that it is very difficult for people who are far from sports not to quit training at the very beginning. It's so hard 🙁 But when you get involved, you have so much fun!
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I know from myself that it is very difficult for people who are far from sports not to quit training at the very beginning. It's so hard 🙁 But when you get involved, you have so much fun!