It is impossible to pump up an elastic, fit and attractive ass without a well-thought-out training program. In addition, strong gluteal muscles help protect the lower back from injuries while working with heavy sports equipment. Today I’ll talk about what exercises for the buttocks in the gym you need to perform, as well as 8 useful tips that will make your training program more effective and accelerate the appearance of results!
1. Perform 2 leg workouts per week
A little over a year ago, I realized that my buttocks lacked the fullness and roundness that they had before. At the same time, my stomach looked quite flat. So I immediately added to my program a day dedicated to working on a booty. Am I doing the right thing? Not really.
Honestly, it’s quite difficult to create a workout based solely on the isolation of the buttocks, since there are not many exercises for this. Squats, deadlifts, lunges, and even thigh raises work out the quadriceps and the entire back of the thigh.
My decision was to perform 2 leg workouts per week in the gym. One - only on the legs, and the other - on the legs with an additional emphasis on the ass. Some exercises intersected in them, but in the second training session I focused on “tricks” designed to improve the shape of the gluteal muscles (I will talk about them below). This approach has helped me quickly achieve significant success over the past year.
2. Sometimes do unilateral exercises
In one-way exercises, each part of the body (for example, leg or arm) is trained separately. They are incredibly effective for pulling up lagging muscle groups. Say, instead of the classic deadlift with a barbell, I will do it on one leg and use dumbbells for this.
There are a number of reasons why this approach works. For example, I found that during unilateral exercises, the neuromuscular connection (the connection between the brain and muscles) is much stronger. In the deadlift on one leg, I can really focus on applying force through the heel and use the buttocks much more actively than in the classic variation of this exercise.
As a rule, we all have one side of the body stronger than the other, and when doing bilateral exercises with the barbell, you unwittingly rely more on the dominant one. This can lead to muscle imbalance.
One-sided training ensures that the working weight is distributed evenly and that every part of the body does an equal amount of work.
Scientific approach to gluteus muscle training
3. Perform different exercises in a different number of approaches
Many girls ask me what specific buttock exercises in the gym do I need to perform? Of course, there are favorites here (for example, squats), but, focusing on my own experience, I can say that muscles respond best to diversity.
This does not mean that every workout should be jam-packed with new exercises. But if you have 2 days a week devoted to legs, then this opens up excellent prospects.
The exercises that I have listed below work on the lower body and buttocks from different angles. Among them are both heavy and light. Mix them and combine until you find the perfect sequence for yourself!
Optimal repetition ranges for buttock growth
You need to pump the gluteal muscles just like any other. That is, boldly alternate repetition ranges and devote training sessions to developing strength, building muscle or pumping:
- 5 or less (on the way): strength
- 6-8: strength and hypertrophy
- 8-12: hypertrophy / pumping
- 12 or more: hypertrophy / stamina
Butt exercises in the gym
- Sumo Squats
- Plie Squats
- Sumo Deadlift
- Deadlift on one leg
- Curtsy lunges
- Lunges with curtsy on a step platform (height 30 cm)
- Back lunges
- Back lunges on a step platform (height 30 cm)
- Leading the legs back in the crossover
- Mahi Giray
- Link between lower legs
- Side lunges
- Jumping forward from a squat
- Jumping Forward From Dumbbell Squat
- Lying pelvis (with or without weights)
- Rises on a step platform
- Climbing to the step platform with the leg back
- Lunges with walking
- Side steps (with a gymnastic expander around the knees)
- Crossover Lunges
- One-leg squats with TRX loops
Buttocks and Hip Workout - video
4. Get ready for training
I will never appear in the hall without a clear plan in my head, what I intend to do and what exercises I will perform.
Before training, I also surely provide myself with energy and eat at least 1 serving of food (a mixture of quickly digested proteins and carbohydrates) and take a pre-workout complex to make my best efforts, performing exercises for the priests.
In addition, I monitor the proper hydration of the body and avoid dehydration.
5. Squat deep, legs wide apart
When doing squats with a barbell, you can put more emphasis on the buttocks if you spread your legs shoulder width or wider. If for this exercise you decide to choose a Smith simulator, then put your legs a short distance in front of you.
To put more emphasis on the back of the thigh and the muscles of the priests in the leg press, I put my feet on the top of the platform. If you place them below, then you use almost one quadriceps.
But how deep should you squat, you ask? This largely depends on the level of mobility of your hips and lower back. An effective way to work out the gluteal muscles is to lower to the point where the legs are bent at an angle of 90 degrees.
If you can crouch so low without rounding your back, then that depth will be sufficient for you.
6. Be sure to carry your legs back in the crossover and lunges with walking
If the above list of exercises seems to you too long, then let me highlight from it 2 main elements. Firstly, it is taking your legs back in the crossover. I know that it is often considered a frivolous exercise, but it really works!
Of course, I always perform various variations of squats, deadlifts and other classical exercises, but after adding legs back to the crossover program (with a rather large weight), I noticed a significant improvement in the general shape, size and roundness in the buttocks.
I usually do it while standing, keeping my leg as flat as possible and lingering at the peak of muscle contraction in each repetition. This is one of the few exercises where I really feel how my priests work “overtime” without involving the quadriceps and muscles of the back of the thigh.
As for lunges with walking, no one has to doubt their effectiveness. Just make them a point!
7. Perform supersets at the end of your workout.
At the end of my lower body workout, I almost always perform supersets. For the first few times, many girls will probably find it very difficult for you.
In leg training with emphasis on the buttocks, I sometimes do a superset with a deadlift on one leg and jumping from a squat with a wide setting of legs. If I do the leg back in the crossover, then, since the cable is attached to the ankle, I immediately go to the side or back lunges.
Alternate the pelvis with jumping up with a group. This is a great couple! You can connect your imagination and create your own set of exercises for supersets.
8. Make cardio with an emphasis on the buttocks
Due to the fact that women tend to store more fat on their hips, it is sometimes very difficult for them to get their ass in proper shape. I do not say at all that each of you should spend whole days on cardiovascular equipment. But at least 3 times a week for 20-40 minutes cardio is necessary.
Personally, I prefer to use a stepper ladder and treadmill. On the first simulator, it is better to conduct interval training (this way you can burn fat), and on the second, simply increase the slope and go at a fairly fast pace that requires effort. This allows you to more actively engage the muscles of the hips and buttocks, compared with walking on a horizontal surface.
Video: the best exercises for round buttocks in the gym
After your workout, massage with a foam scooter to speed up muscle recovery.