10 best exercises for the buttocks

2024 Author: Malcolm Clapton | [email protected]. Last modified: 2023-12-17 03:44

We explain how to load the gluteal muscles 100%.

Why These Buttock Exercises Work

Because they are selected taking into account the anatomy.

The gluteus maximus muscles extend the hip or, in other words, pull it back. There are several positions in which these muscles are activated better:

1. If the hip does not flex. When you flex it, such as during squats, the activity of the gluteus muscle decreases. Therefore, the best exercises for the buttocks involve precisely the extension of the hip without pre-flexion.
2. If the hip is tilted to the side at a 30-degree angle. The fibers of the gluteus maximus run diagonally from top to bottom. Therefore, when the thigh is directly under the body, the gluteus muscle tenses worse than if it is laid to the side.
3. If the knee is bent at a 90 degree angle. When you keep your knees bent, the gluteus muscles tense well when the hips are extended. But if you simultaneously unbend your knees and hips, as in squats, deadlifts and on simulators for pumping the buttocks, the muscles are worked out much worse.
4. When the toes of the feet are turned outward,.

How and how much to do

If you work your entire body in one workout, do it at least three times a week. Choose one exercise from the list and include it in your program. To avoid stagnation, change exercises after 1-2 workouts.

If you prefer splits, choose 1-2 movements and do leg workouts on the day. Keep in mind that most glute exercises also work on the hamstrings. So if you want to do heavy deadlifts or machine leg presses, start with them. Otherwise, the muscles will get tired and you will not be able to give all your best.

If you are only interested in the buttocks, do the exercises at the beginning of your workout. This way you can maximize the load on the muscles and ensure their growth.

Do 3-5 sets of 8-12 reps. Pick up the weight so that the last repetitions in the approach are given with difficulty. Perform the final approach to muscle failure. Rest 90-120 seconds between sets.

What exercises for the buttocks are most effective

1. Raising the pelvis with support on the bench

Sit on the floor with your back on the bench. Place the barbell on your hips, bend your knees and place your feet on the floor shoulder-width apart, slightly turn your toes to the sides. It's a good idea to have a padded fretboard, otherwise it will dig into your body when you put on a lot of weight.

Raise your pelvis so that the body stretches in one line, hold for 2-3 seconds, lower back down and repeat.

2. Glute bridge with weight

Lie on the floor, put the barbell on your hips, bend your knees and place your feet shoulder-width apart, turn your toes slightly to the sides. Holding the projectile with your hands, raise your pelvis as high as possible. Hold at the extreme point for 2 seconds and lower yourself back down. Repeat the exercise.

3. Traction in the crossover between the legs

Attach a rope handle to the lower crossover block. Stand with your back to it, grab the handle with both hands, take two steps forward. Place your feet slightly wider than your shoulders, and turn your toes to the sides.

Lean forward with your back straight until your body is parallel to the floor - this is the starting position. Straightening the buttocks, straighten the body, pause for a second at the extreme point and return to the starting position.

4. Russian swing kettlebell

The same as the traction in a crossover, only with a kettlebell. Place your feet slightly wider than your shoulders, and turn your toes to the sides. Take a shell in your hands, take your pelvis back, bend forward with a straight back and put a kettlebell between your legs.

Straining the buttocks, straighten in the pelvis and swing the projectile to the level of the collarbones. Then again

place the kettlebell between your legs and repeat the swing. You do not need to bend your knees too much: the main movement occurs in the hip joint.

5. Reverse hyperextension

Lie with your body on a bench or GHD trainer so that your legs remain in weight, hold on with your hands. Bend your knees at right angles. Keep your hips parallel to the floor. From this position, lift them up and lower them back.

There are two ways to make the exercise more difficult:

1. Weighting on the legs. Take a special belt, hang a pancake with the desired weight on it and ask to put it on your feet when you take the starting position.
2. Put an expander on your knees and spread your legs to the sides. So you have to not only raise your legs, but also apply force to keep them apart.

6. Abduction of the hip back in the crossover

Hook your leg to the lower block and stand facing the machine. You can hold on to the racks with your hands. Without bending your knee, take your leg back, fix it at the extreme point and return it to its original position.

How to do squats, deadlifts, and lunges to load your glutes

These exercises are not as effective as the ones above. But if you don't have time and need to load your entire lower body at once, just change the position of your legs and shift the focus to the buttocks.

1. Squats

Perform sumo squats: put your feet twice as wide as your shoulders, turn the toes of your feet to the sides.

If you are doing a pancake or dumbbell squat, pull the weight out in front of you. This will increase the abduction of the pelvis back and strengthen the study of the buttocks.

2. Deadlift

Do a sumo deadlift: with a wide stance and toes turned to the sides. This will only slightly increase the load on the buttocks, but still better than nothing.

3. Lunges

Bend your body forward during lunges.

4. Press the legs in the simulator

Place your feet at the top of the platform, spread your legs wider and turn your toes out to the sides.