Do you want your buttocks to be more toned and firm?

What is there, all though, but often people want to increase the athletic performance of the gluteal muscles - to jump higher and be stronger and more resilient.

It seems to me that there is nothing sexier than rock-solid buttocks that look good in any pants (not just leggings).

If you add the suggested 19 glute exercises to your workouts, Bottom part Your body will get better shape and become stronger physically, which, as a result, will increase your overall performance. I'll even offer you some workout ideas with the sole purpose of reaching the latter... so just keep reading.

Before proceeding directly to the description of the exercises, I feel obliged to help you understand as actually work the gluteal muscles. This is important because your butt is not alone big muscle.

1. Gluteus maximus

Did you know that the gluteus maximus is the largest muscle in the world? human body? Its job is to support the torso in an upright position, and this is the reason for its size and power.

As the name suggests, this is the largest and closest to the surface muscle of the entire gluteal muscle group.

The function of the gluteus maximus is mainly to extend the upper legs (thighs) - for example, when lifting from a crouching position. Another example of the inclusion of this muscle in the work is the rise of the torso tilted forward. Imagine swinging a kettlebell and you'll get a good idea of ​​how this muscle works.

Extension in hip joint also occurs during deadlifts, kicking off during running and skating, and simply during leg swings.

This muscle is also involved in turning the leg - for clarity, imagine, for example, duck walking.

2. Gluteus medius

The gluteus medius muscle is the smallest of the gluteal muscles, located under the gluteus maximus muscle and giving stability to the hip joint, especially when standing on one leg. Thus, when walking or running (where the legs alternate) or climbing stairs, there is tension in the gluteus medius to prevent the pelvis from sinking to one side.

Moreover, the gluteus medius (and minimus) are involved in hip abduction.

3. Gluteus minimus

It is the smallest of the gluteal muscles and is located directly below the gluteus medius. Its main function is to give stability to the hip joint. It works in conjunction with the gluteus medius.

I hope that this little anatomical digression did not confuse you. In fact, this is all you need to know to perform the exercises. Well, let's move on to...

19 most effective exercises for the buttocks

If you do these 19 exercises during your workout, your buttocks will be in perfect shape. You don’t need to mindlessly engage in simulators to achieve results. The 12 “smart” glute exercises described below are the best of the best.

Gluteus maximus exercises

1. Hip abduction

Committee on physical education The United States, together with the University of Wisconsin, conducted a study to find out which exercises best involve the gluteal muscles. Guess which exercise topped the list for the gluteus maximus?

…This is hip abduction!

The graph below shows the results for other glute exercises (1):

Get on all fours, keep your back in a neutral position, press - in tension. Lift your right leg up, keeping your knee at a 90-degree angle throughout the movement, your heel should be “looking” at the ceiling, and your thigh and knee should be parallel to the floor. Lower your leg down and repeat with your left leg.

Notes:

• You need to protect your back from injury. The neck should also form one line with the back - a straight line (respectively, you need to look down, not up).
• To make the exercise more difficult, add weight to each leg, hold the kettlebell at the knee joint, or perform this exercise using a special trainer.

2. Mahi kettlebell

Renowned spinal surgeon Stuart McGill showed that kettlebell swings are not only great exercise to bring the gluteus maximus to work, but also the most safe exercise for the back.

If I were wandering around on a deserted island and could only do one exercise, then I would definitely choose the kettlebell swing. It's so useful.

How to do this exercise:

With a straight back and a tight core, lean forward and grab the kettlebell with both hands. Place your feet slightly wider than shoulder width apart. Keep a slight tilt to the knees, and take the pelvis back. Then, with a quick movement, straighten up and swing the weight out in front of you, keeping your stomach and buttocks tense.

Notes: The movement should come from the hip joint when returning to the upright position. Lower the weight between your legs and repeat the swing movements as many times as necessary.

A study published in the Journal of Strength & Conditioning Research found that compared to shallow squats and floor squats, deep squats better use the gluteus maximus, especially in the concentric phase. (3)

This is logical, since the lower you go, the more you stretch (and thereby include in the work) the gluteal muscles. Shallow squats engage the thigh muscles more than the glutes. Therefore, go lower for the full work of the gluteus maximus muscle.

How to do this exercise:

Place the barbell on your shoulders (top of the trapezoid), look straight, straighten your chest, feet slightly wider than shoulder width, toes turned slightly to the sides.

Tighten your abdominal muscles and move your pelvis back and down (as if sitting on a chair), focus on your heels, and keep your back straight throughout the exercise. Rise, pushing off the heels from the floor and squeezing the buttocks.

Deadlift is not easy good exercise on the gluteal muscles, but also one of the best for the development of the lower body. Obviously, you need to try to do it correctly, because you can get seriously injured with the wrong technique or when brought to muscle failure.

How to do this exercise:

Take the barbell so that it is opposite your knees, above your feet. Feet should be shoulder width apart. Holding the bar with a medium grip, bend at the hip joint, while making sure that the back is straight and the stomach is tense.

Lower your pelvis and bend your knees, draw your shoulder blades together and keep your back straight, then push yourself up on your heels.

After the bar rises above the knees, with a confident power movement, bring the hips slightly forward.

Lower the barbell by bending your hips and pointing it towards the floor, but keep it close to you to reduce excess strain on your back.

This exercise differs from the traditional deadlift in that the legs are more or less fixed during the lift. The knees should be slightly bent, but this is more of a pulling exercise that engages the hamstrings and glutes. It probably even targets the hamstring more, but it also needs to be developed to increase overall performance.

How to do this exercise:

Hold the bar at hip level with a straight grip (palms down). The shoulders should be lowered, the back straight, the stomach tense, and the knees slightly bent. This is starting position.

Lower the bar down, pulling the pelvis back as far as possible. Keep the barbell close to your body, looking straight ahead and not raising your shoulders. Lower until you feel the hamstrings are fully extended—usually just below the knees.

At the bottom point, squeeze the buttocks and use the back of the thigh to begin to rise.

6. Glute bridge with the knee pressed to the chest

This is a more difficult version of the basic pelvis raise, but I like it more because it opens up the hip flexor and engages the glutes more.

How to do this exercise:

Lie on the floor and bend your knees. Lift your left leg off the floor and press it to your chest. This is the starting position. Resting on the heel of the right foot, tear off the pelvis from the floor. Lock at the top, then return to the starting position. At the end of the repetitions on the right leg, do the exercise on the left leg.

7. Lifts

Lifts are similar to squats on one leg. In fact, many oriental weightlifters are increasingly doing lifts in addition to squats due to their effectiveness in developing the muscles of each leg without undue back strain.

How to do this exercise:

Lifts can be performed both with a barbell on your shoulders, and holding dumbbells in your hands. I will describe how to perform the exercise with dumbbells.

Stand up straight and take a dumbbell in each hand. Drop your shoulders down and tighten your arms. The upper body should be practically motionless.

Place the heel of your right foot on a box or bench. Climb onto the bench, shifting your weight onto your right heel. Return to starting position and repeat on the left leg.

8. Raising the pelvis with a barbell

Raising the pelvis with a barbell is perhaps the best exercise for the gluteus maximus muscle. It includes it in the work much more intensively than squats with a barbell or deadlift due to four unique characteristics of this exercise:

1. Barbell Pelvic Raise is basically a hip extension exercise.
2. The most difficult part of the exercise is at the highest point, which activates the hip extension to the highest degree.
3. The knees are bent during the exercise, so the back of the thigh is not included in the work.
4. The knee joint is practically not involved in the exercise

This exercise also puts less strain on the back than barbell squats because the bar is not placed on the shoulders, but is held in front of the hips. Therefore, lifting the pelvis with a barbell is extremely useful for people who have suffered an injury.

How to do this exercise:

Sit right in front of the bench. Place the barbell on your thighs. To protect femur you can use a soft pad. Then lie down with your shoulder blades on the bench.

Start lifting the pelvis by distributing your own weight between the shoulder blades and heels. Pause briefly at the top, then return to the starting position.

9. Abduction of the legs in the block

These exercises are not the prerogative of Cindy Crawford's training. The shock absorber leg abduction is an excellent exercise for the entire gluteal muscle group due to the large angle of leg abduction.

How to do this exercise:

Attach the shock absorber to your right ankle. Stand facing the cargo block at a distance of half a meter and grasp the frame with your hands. Bend your knees slightly and tighten your buttocks. Slowly move your working leg back against the shock absorber, then return to the starting position. Do the required number of repetitions and change the working leg.

To engage the entire gluteal muscle group, turn the toe of the retracted leg outward.

10. Side squats on one leg

The "highlight" of this exercise is that the leg is laid aside. Due to this, the weight of the body is shifted to the working leg and buttock.

How to do this exercise:

Stand with your right foot on a box or bench, move your left foot to the side without touching the floor, then squat on your right foot. Focus on the heel and rise, including the buttocks in the work. Do the required number of repetitions and change legs.

11. Bulgarian lunges

One of the most difficult, but at the same time useful exercises on all muscle groups of the upper legs, and not just on the gluteal muscles. Try putting your whole foot on the bench behind you first, and then stand up with only your toes. You will feel a huge difference.

How to do this exercise:

This exercise can be performed both with a barbell on the shoulders, and holding a dumbbell in each hand. I will describe the technique for performing Bulgarian lunges with dumbbells.

Stand with your back to the bench and make sure you are at a sufficient distance to perform the lunge. Make sure that the knee of the working leg does not go over the toe. Place one of your legs on a bench and grab a dumbbell in each hand. Lower yourself until your back knee almost touches the floor and your working thigh is parallel to the floor. Then push off with the heel of your front foot and return to the starting position. Do the required number of repetitions and change legs.

Exercises for the gluteus medius (and small)

As muscle fibers gluteus minimus and gluteus minimus muscles have different location and attachment points from the gluteus maximus muscle, and are also included in the work from a different angle, then they perform other functions.

Their main role is to stabilize the pelvis and abduct the hip. The following exercises are designed to do just that.

12. Leg raise

This is a great exercise for warming up the gluteal muscles, which also helps to learn how to keep the pelvis on one leg. It is mandatory for athletes, in particular for runners.

How to do this exercise:

Stand with one foot on a small elevation, such as a step. Raise the opposite thigh and pelvis, hold for 3-5 seconds. Then slowly lower to the floor. Repeat the exercise until you feel tired (usually 1-2 minutes), then change legs. Make sure that the working leg is straight and that the shoulders do not roll over to one side.

13. Side hip abduction

Do you have a hard iliotibial tract? For most people, yes, and the reason for this is the muscle that forms it - the “tensioner fascia lata hips" - which is located in the upper and side of the legs, just below the femur.

When training for the gluteal muscles, you need to make sure that the exercises you perform maximize the use of the gluteal muscles, and not the tensor fascia lata. Since these muscles are located very close, you need to have a good understanding of anatomy in order to distinguish them.

The good news is that a study published in the Journal of Orthopedic & Sports Physical Therapy found that, along with hip stretch and pelvic lift, side-lying hip abduction is one of the most effective exercises, which engages the gluteus medius muscle with minimal inclusion of the tensor of the wide fascia of the thigh. (4)

You may look ridiculous when doing this exercise, but what a difference! The main thing is that it is very useful for strengthening the middle and small gluteal muscles.

How to do this exercise:

Lie on your left side with your head on left hand. Raise your hips to about 45 degrees and bend your knees to 90 degrees. Make sure your hips and knees are kept together. Begin to lift the thigh of the upper leg up, while making sure that the feet are together, then return to the starting position. Do the required number of repetitions, then roll over to the other side.

During the exercise, do not turn the body along with the hip.

14. Band Squats

This exercise will help you squat more efficiently. Many people injure their knees while squatting due to improper form, which can lead to more serious problems such as an ACL tear.

Since the shock absorber is worn just above the knees, it helps to engage the gluteus medius and minimus muscles and prevents knee extension. Learn to do this exercise first with own weight, and then add a shock absorber.

How to do this exercise:

Slip the shock absorber over your feet, just above your knees. Keep your head and chest straight with your feet slightly wider than shoulder width apart to feel the tension on the shock absorber. Tighten your abs and lower your pelvis back and down (like sitting in a chair), keeping your weight on your heels and squatting as low as you can. Keep the shock absorber under tension by working the glutes so that the knees remain parallel throughout the exercise.

Return to the starting position, pushing off the heels from the floor and keeping the buttocks elastic and the knees parallel.

15. Side plank with leg raise

This is a more advanced version of the side plank, designed to develop core and gluteal muscles. A rather non-trivial exercise, during which you will feel that it is much easier to perform it on one side than on the other. A 2009 study showed that along with various exercises on the gluteal muscles, hip abduction while lying on the side - which is identical to the leg raise in this exercise - is most useful for the development of the gluteus medius. (5)

How to do this exercise:

Lie on your left side, place your elbow directly under your shoulder, legs should be straight, feet together. Tighten your core muscles and lift your pelvis up, forming a straight line from ankle to shoulder. Then lift your top leg without bending your knee. Hold for 3-5 seconds, lower your leg, repeat. After the required number of repetitions, roll over to the other side.

16. Side step with an expander

The easiest way to understand what this exercise looks like is to imagine a zombie walking from side to side. It looks funny, but your buttocks will “burn” in a matter of seconds.

How to do this exercise:

Stretch the shock absorber around your ankles. Make sure there is enough tension even when your feet are shoulder-width apart. Keeping your legs straight, step to the right (stretching your right buttock) and gently pull your left leg up. Continue walking to the right for the required number of repetitions (or a certain distance), then to the left.

17. Touching the toe in the slope - pushing the knee forward

This is an exercise I used to do with my football players. It focuses on developing stability while bringing the knee forward to the chest, which is why I recommend it to anyone who runs.

How to do this exercise:

Standing in the starting position on the left leg, lean forward, taking the right leg back, keeping the back straight and the muscles of the center tense. Touch your left toe with your right hand. Then, engaging your glutes and hamstrings, still standing on your left leg, return to the starting position and bring your right knee in front of your chest. Hold for 2-3 seconds, then repeat from the beginning. The latter is very important for this exercise, so take your time. Do the required number of repetitions, then change legs.

18. Leg circle in vertical position

Since this exercise is usually performed during a warm-up, you are probably wondering what the gluteal muscles have to do with it. But don't worry, do a few circles or do them faster, and you will feel the inclusion of the buttocks in the work.

How to do this exercise:

Stand on your left leg, lift your right leg a little off the floor and start drawing small circles from your hip with it, first in front of you, then on the side, and finally on the back. Perform 3-5 circles clockwise and counterclockwise at each angle. The gluteal muscles of the supporting leg will work to maintain the stability of the pelvis, so try to stand straight and without swaying.

19. Walking in the "bridge" position on the ball

An additional exercise that engages both sides of your back with "cross" movements. In fact, when the gluteus muscle works on one side, the muscles of the lower back on the opposite side are automatically included in the work. It also happens while walking, running, or climbing stairs. This is a great exercise for these muscle groups, which, plus, also looks beautiful.

How to do this exercise:

Place the ball under your head and shoulders like a pillow, stretch your arms to the sides and strain. As with all stability ball exercises, it is important to ensure that the hips are elevated and the body forms a straight line from the knees to the shoulders. Tighten the buttocks and start moving to the left, you should feel how the right buttock in particular works and the lower back on the left side.

Variety is important in any workout. Therefore, you do not need to choose a single exercise from the list above and perform it until you lose your pulse. It is better to include several of them.

Each muscle is made up of different fibers that work with different movements. Performing a series of exercises on the gluteal muscles, you can use all of them.

With these facts in mind, below are 4 recommendations for choosing exercises for training. As a general rule, you need to make sure that:

1. At least one type of gluteus maximus exercise included
2. A range of squat exercises included
3. Deadlift exercises included
4. Included stability exercises that activate the gluteus medius and minimus

3 workouts that give the desired shape to the buttocks

Now that you know best exercises on the gluteal muscles, there are three ways to assemble them into a complete workout to shape, strengthen and maintain your buttocks.

I've named each workout based on its primary purpose:

Note:

CP - "number of repetitions", implying that you need to choose the optimal weight to complete the proposed number of repetitions

Workout 1 - Athletic Development

The purpose of this workout is to develop strength and endurance. Therefore, there is no need to rush when exercising. Instead, try lifting heavier weights with fewer reps. Rest 1-3 minutes between sets and reps to get the most out of each set.

Do two sets before moving on to next exercise. Rest 1-3 minutes between sets.

• Kettlebell swings - 10 CP
• Deadlift - 6 KP
• Deep squats - 6 CP
• Abduction of the hip while standing on hands and knees - 10 CP on each leg
• Raising the pelvis with a barbell - 6 CP

Workout 2 - Shape and tone

This workout is designed for those people (especially women) who want to achieve elastic buttocks that look perfect in any jeans.

• Side step with shock absorber - 10 steps one way
• Kneeling hip abduction – 10 reps per leg
• Lifts - 6 KP
• Romanian deadlift - 10 kp
• Abduction of legs with a shock absorber - 10 CP for each leg

Workout 3 - Bulletproof Back

This training should be part of the overall training plan for each of us due to the importance of exercises aimed at developing resilience, which, moreover, increase overall performance.

As the name suggests, this workout protects your back as it engages all three glutes. Remember that the gluteal muscles are the "press" for the back, so the healthier they are, the better, especially if you spend most of the day in a sitting position.

• Raising and lowering legs - 10 CP for each leg
• Abduction of the hip in the supine position - 10 CP on each side
• Leg circle in vertical position - 3 circles (at each angle) on each leg
• Touching the toe in the slope - pushing the knee forward - 10 CP on each leg
• Shock Squat - 10 kp
• Raising the pelvis from the floor with the knee pressed to the chest - 10 CP for each leg
• Walking in the "bridge" position on the ball - 5 CP on each leg

I hope you enjoyed detailed guide for performing exercises on the gluteal muscles. Everything you need to do to achieve the result is described above. If you enjoyed this article, please share it with up to three friends.

You can be a hero to your friends by helping them go from "saggy and flat ass" to being proud of what they see in the mirror. In addition, the exercises presented can also save many people you know from back problems. Be good friend and share the love.

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Brazilian buttocks look very attractive to men, so every woman at least once in her life wondered: how to pump up the gluteus maximus muscle and make it as elastic as a ball? The answer is simple: a toned and round butt is achieved through painstaking work in the gym and the rejection of sweets. The word-turnover "Brazilian butt" appeared in the early 2000s thanks to the incomparable Jennifer Lopez. And following Monica Bellucci, Lara Stone and other models with mouth-watering forms. The situation was spurred on by medical research, calling excessive thinness one of the causes of infertility in women.

A bit of anatomy

Strong and elastic buttocks- this is a guarantee of a strong, which means healthy back, stable pelvis, and, as a result, no problems with the knees and leg muscles. And, of course, this is health in terms of the genitourinary system. Functions of the gluteus maximus muscle:

• extension of the hip in the hip joint;
• turning the hip outward;
• abduction and adduction of the hips to the side;
• stable body position when walking, running and jumping.

Subtleties of influence

There are two methods of "pumping" the gluteus maximus muscle: drying (giving a toned shape without increasing in volume) and increasing the buttocks in size. For the first option, it is better to do a large number of repetitions and sets with little or no weight, and for the second, on the contrary, it is necessary to use heavy weight(barbell, dumbbells) in combination with microsets: on the last sets, it should be as hard as possible. In this case, it is recommended to use the help of a trainer or a training partner.

A set of exercises for muscle growth

Each exercise is done for 2-3 sets of 8-10 repetitions. Exhale - to move up.

• Basic barbell squats (you can use dumbbells with a weight of 10 kg or more) are the leading exercise that will turn your gluteus maximus into a “juicy peach”. We put the feet at a comfortable width, but not narrower than the shoulders, the feet are parallel to each other. We place a barbell bar on our shoulders (weight from 30 kg) and, stretching the pelvis back, slowly squat so that the hips fall in line with the floor, making sure that the knees do not go too far forward. We straighten our legs with an exhalation, also slowly, with a straight back, without sagging head down. It is important to ensure that at the time of the squat, the line of the back remains flat, without rounding, and the pelvis goes as far back as possible.

• Plie squats - some call this type of squat "sumo", the technique is very similar: the feet are wide, the toes are apart. You need to take a pancake from the barbell, a large dumbbell or weight in your lowered hands, do not bend your elbows and do not try to lift the weight up - just hold it with your hands, creating a burden. These squats are performed below the level of the knees, but make sure that they do not fall inward. The hips should open to the sides, as in a ballet plie. We also pay attention to a straight back and a retracted pelvis back (mandatory conditions for all types of squats). This exercise has a great effect not only on the gluteus maximus and medius, but also on internal surfaces hips.

• Romanian pull. Very good for giving the buttocks "height". Feet stand at the width of the pelvis, in the hands of a barbell (you can take a bodybar or dumbbells). Perfectly straight legs and back. We make inclinations until discomfort appears in the back of the thighs or the back begins to round. Movements are slow and measured.

A set of exercises for "drying"

To give the gluteus maximus muscles a toned and tight state, you need to do more sets and repetitions: 3-4 sets with 15-20 repetitions.

Bridge for the buttocks. Lying on your back, bend your legs, feet are placed parallel to each other at the width of the pelvis, while it is important not to push yourself off the floor with your hands - use only the legs and shoulder line. Raise the pelvis as high as possible, pulling the pubic bone to the navel, fix for 3-4 seconds and slowly lower to the floor. Also, at the time of lifting up, try to squeeze the buttocks. For the trained, there are versions with one leg raised up, using long-term fixation at the top point (from one minute) and swinging the straight leg in the top position.

It is important to do all exercises for the gluteus maximus consciously, carefully monitoring your breathing and the number of times. Concentrate on the work of the body and scrupulously adhere to the execution technique.

Proper nutrition

By controlling your diet and avoiding the consumption of large amounts of carbohydrates, you will make the body leaner and leaner. To increase muscle mass, it is important to ensure that a sufficient amount of protein is present in the food. It is found in fish and meat, eggs and tofu, and legumes. Additionally, you can take protein shakes, which are allowed to drink immediately after training.

Does heredity play a role?

The genetic heritage of the country in general and the family in particular play a role in the formation of the body, but still are not a decisive factor. Therefore, the phrases “I have the wrong genes” or “everyone in my family is flat” are just an excuse for their laziness and unwillingness to work hard in the gym.

Buttocks are not only the most prominent part of the body. She attracts almost any person equally - both the male and female half. The reality of working out the entire lower body depends on the level of development and pumping of the gluteal muscle.

Why is it so important?

The buttocks are composed of three pairs of muscles: large, medium and small. As the name implies, the large muscle part is the most significant of all, and therefore it is precisely its study that needs to be given close attention. To do this correctly, you need to understand how to pump up the gluteus maximus. Before that, you need to figure out why you generally need to work on this muscle group. The pumping of the buttocks is as significant as the pumping of any other muscle group - this will guarantee the harmony of the figure and its attractiveness. In addition, pumped sciatic muscles provide the following benefits to their owner:

• A well-developed large muscle guarantees straightening and fixation of the body, since it accounts for the predominant part of the weight of the entire body.
• Strength increases. Indeed, besides the fact that this muscle is the largest, it is directly involved in almost all physical activities.
• The worked muscles of this group protect the tendons and joints. The buttocks control the hips and help keep the bone in place, which ensures that there is no pain.

Hall

Someone goes to the gym to work on this, outstanding in all respects, muscle. For this reason, the question of how to pump up the gluteus maximus muscle in the gym is relevant for most athletes. To do this with the greatest efficiency, you need to follow the exact execution technique and train regularly. As for certain actions that are aimed at working out this muscle, there are the following:

1. Uplift. You will not have to lift weights here, but your own leg. In a lying position on a straight surface, you need to stretch your leg and perform pelvic lifts, while squeezing the muscles. The number of approaches is 6-8. 15 repetitions. For complication, you can use weighting agents - they are available in any specialized store.
2. Mahi. This exercise is simple, but extremely effective. It is necessary to stand up, directly find a support for the hands, for example, a chair and swing back, in turn with each foot. You don’t need to swing very quickly or often, on the contrary, slowly, smoothly, in order to fully feel how the muscle is being worked out. In addition, in the gym, you can turn on the work on a special simulator, which will, as it were, hold the leg, which will become an auxiliary load on the muscle.
3. With the help of dumbbells, you can lunge forward, with each leg in turn, to work out each big muscle, on both sides.

House

At home, you can work out the buttocks with great success. This material will be the answer for those who want to know how to pump up the gluteus maximus muscle at home. Of course, the king among the exercises at home for working out this part of the buttocks is squats. They can be standard, with weights on the neck, with dumbbells, in the “pistol” way. Basically what suits you best. The same lunges with dumbbells. If there are no dumbbells, you can use any other proportional weight. For example, one and a half liter bottles filled with water.

Pelvic lifts are also an absolutely affordable exercise at home. The primary position is lying down. When performing, lean on your elbows. When lifting the pelvis, it is necessary to strain the muscle as much as possible, then smoothly lower to the starting position.

How to pump up the gluteus medius muscle, why is it needed?

Having worked well the gluteus maximus muscle, you should not forget about the middle muscle. It is no less important and requires close attention. With the help of its correct study, you can form a beautiful lateral outline of the buttocks.

The middle muscle is pumped through a set of exercises in which there are leg abductions and hip rotation. In addition, it is actively involved in the extension of the body, while fixing the hips, it also helps to stabilize the torso when walking. Knowing this, you need to choose the right exercises. This applies to both training in the gym and training at home.

Male approach

Many representatives of the strong half of humanity are interested in how to pump up the gluteus medius muscle for a man? There is no fundamental difference in the work on the male and female “middle” of the buttocks, but you should know that in women this area is much stronger. This helps her elaboration, which cannot be said about men. For this reason, it is necessary to focus on the selection correct complex exercises. Based on key points:

1. Weighted squats. Most often this is a barbell, although dumbbells can also be used.
2. Lunges.
3. Lead. In this exercise, you need to move your leg to the side.

In any of the exercises presented, there should be 3 sets. The number of repetitions is 6-8 in the first, from 8 to 10 times in the second, from 12 to 15 times in the last. A similar complex is designed for 42 days (6 weeks). The number of executions is 1 time per week. This course is applicable only if it is necessary to work out the middle muscle, but how not to remove fat accumulation from it.

Target

With regard to targeting middle muscle, there are many ways to do this. It works quite intensively if you swing to the side without weighting or on the simulator. From a lying position, all the same swings will also bring her to work. If training is carried out in the gym, you can resort to the help of a leg breeding simulator. Knowing how to pump up the gluteus medius muscle, you will not have problems working it out.

The same exercises, with the exception of the simulator, can be performed at home. In the role of weighting agents, you can use special pads on the legs, which will make it possible to carry out work no less qualitatively without paying for rather expensive classes in the gym. It is very effective to pump the middle section by means of a plie or sumo squat.

An excellent result can be obtained by using dumbbells for weighting. Thus, the solution to the problem "how to pump up the gluteus medius at home" becomes clear.

Principles

There are some fundamental features, they need to be taken into account when working out the buttocks. Be sure to increase the load to get the result. This means the need to perform the exercise each time more intense and with increasing weight. Why is it so important? If the muscles are intensively worked out with the same load, this means that over time they become "bored". If the load level or weight is the same, they simply stop developing. Of course, this does not mean that you need to overload them. Everything should be done gradually, developing each workout.

Conclusion

It is possible and necessary to work out the gluteal muscles. In this case, the main thing is to know their anatomy, as well as what kind of loads will be able to make them work. Only this knowledge will allow you to get elastic pumped up forms. Also, do not neglect the increase in intensity and complications. This will make it possible to constantly keep the muscles in good shape. For a good result with the right set of exercises, one workout per week is absolutely enough.

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What will be required

Butt exercises are main part training programs for any athlete. This muscle group should be given attention not only by women who constantly care about the beauty of body lines, but also by men.

In the article, we will consider many aspects important for athletes that affect the training of this muscle group, and we will tell you how to pump up the buttocks at home and in gym. Especially for our readers, we have collected in one material the best exercises for the buttocks that will make your body irresistible.

Anatomy of the gluteal muscles

Several muscles are responsible for the overall appearance of the buttocks. Each bodybuilder must be aware of the features of their structure in order to select the most suitable and effective exercises in each specific case. The gluteal group consists of three main sections - large, medium and small pairs of muscles.




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Gluteus maximus muscle

This is the main part of the buttocks. It has a diamond shape and is located above the other gluteal zones. Its main function is extension and external rotation of the thigh. When walking, the muscle is in static position. The anatomical features of this section prevent unnatural inclinations of the pelvic region, and also contribute to cushioning after the jump.

This muscle zone should be worked out by many athletes. A well-developed gluteus maximus muscle helps to increase the frequency of steps, as well as to perform dynamic work during hip extension. Athletes, boxers, figure skaters, skiers and other athletes - it is important for all of them to competently pump the gluteus maximus muscle.

Gluteus medius

This group is located on the side of the buttocks, located under the large gluteal. The main purpose is hip abduction and pelvic abduction with a fixed position of the hip. The zone actively participates in the movement process. This area when walking is reduced on the supporting leg, which helps to fix the pelvic region in place. The middle gluteal zone is able to facilitate the release of the legs from the ground when walking.

This muscle is very important in many sports. Competitive athletes, gymnasts, figure skaters, and other athletes should work to increase this muscle area.

Gluteus minimus

This group of muscles is hardly noticeable. It is the deepest of the three. The main function is to abduct the hip and straighten the torso. This muscle area is involved in all running movements.

The gluteal muscles contribute to the fixation of the hip, and are also particularly active during cardio movements. In order to understand how to pump up the buttocks and make them more beautiful, you must work out the large, medium and small muscles with high quality. Work hard. Thanks to pumping the buttocks, you will be able to increase your strength indicators and will run and jump faster.

Features of training men and women

Training programs aimed at strengthening the buttocks, in most cases, are largely similar. But still there are some features that affect the choice of exercises.

Workout for men

The main difference between male training is that the emphasis is not only on giving the gluteal muscles a beautiful toned shape, but is more aimed at developing strength qualities, increasing the volume of the legs and hips.

The advice on how to pump up the buttocks of a man is very simple - you need to work more with the barbell. For this purpose, the basic exercises for the buttocks used in weightlifting are perfect. Thus, you will pump several muscle groups at once. You can also work with dumbbells and weights, and, of course, perform various deep squats.

During exercise with heavy sports equipment it is very important to comply correct technique, since most of the movements are quite traumatic.

Training for women

Girls and women do not attach as much importance to the development of strength qualities as men. They are more concerned about the beautiful and toned shape of the gluteal muscles. In this regard, lovely ladies, as a rule, are most often interested in the question of how to quickly pump up the buttocks. Especially if the beach season is just around the corner, and there is little time left for training.

In order to make the butt fit, women can be advised to do basic multi-joint exercises at home or in the gym. Do not forget about isolation, so you accentuate the load on the gluteal muscles. So you have to combine different kinds loads.

If you really want to pump up the buttocks, and not just tone them slightly, you will need to perform heavy strength exercises with the maximum weight for yourself, and not just waving your legs at home on the rug. If you see a video like “how to make buttocks in 5 minutes at home”, be sure that there will be no effect from such “workouts”. Do not be fooled by marketing phrases, building muscle is not an easy job.




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How fast can you pump up the buttocks?

The question of how much you can pump up the buttocks is asked in most cases by beginners. Unfortunately, many novice athletes quit sports after just a few workouts. And all because, having not received the desired rapid result, they are disappointed in slow progress.

Remember, it is impossible to form beautiful gluteal muscles in a day, however, as well as pump up the buttocks in a week. Even if you train daily (which, by the way, is wrong). This is a very complex process that requires a responsible approach. In the first workouts, your body will only get used to the difficult load. Basic exercises like barbell or dumbbell squats will first need to be performed without weight to learn the technique, preferably under the supervision of a professional. And only in the future, subject to progress in working weights and proper nutrition, your buttocks will begin to take shape.

Muscles need to rest and recover. You can't train just one group per session, this can only lead to overtraining and lack of progress. The optimal number of glute workouts per week is 1-2.

You will be able to see the first changes that will be visually noticeable only after three to four weeks. It is unrealistic to pump up the buttocks well in a month, but during this period they can be made more toned. The main thing is to purposefully and systematically work to improve this muscle area.

You may need at least a year to achieve the ideal result. Although, this is largely individual and depends on your genetic predisposition, preparedness before the start of classes, as well as on the intensity of training and adherence to the regimen.




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Elimination of problems by types of buttocks

Each person is an individual. The structure of the buttocks for different athletes will be different. There are four main forms of this muscle:

1. A-shaped buttocks ( top part much smaller than the bottom, "heart").
2. Round shape (convex).
3. V-shaped (tapering towards the bottom).
4. Buttocks are square (flat).

Do not relax if nature has rewarded you with beautiful forms. Even the most tightened buttocks over time, they can suffer and lose their former appearance. By regularly exercising this muscle group, you can solve the most common problems in this part of the body:

• tighten sagging ass;
• give volume to flat buttocks;
• remove the "riding breeches" on the hips (subject to proper diet, which will get rid of the fat layer).

It is unrealistic to change the muscle structure itself, but to correct the shape and improve general condition gluteal zone is quite possible. Within a few months of starting classes, you will fix some common problems. It should be taken into account that the more neglected the state at the first training session, the more time you will need to spend on pumping the target muscle group. Exercise and diet will help to remove excess body fat, improve the shape of sagging buttocks, as well as increase its muscle volume.

Exercises for home workouts

There are certain categories of people who do not have the opportunity to visit gyms, but want to maintain a good physical form, so they are interested in how to pump up the buttocks at home. For such athletes, we have selected several effective exercises, thanks to which you can achieve a certain result, as well as prepare the target muscle group for a heavier load. Perform the exercises below regularly to pump up the buttocks and give them nice shape. Do not forget that for muscle growth you need constant progress and an increase in load (first of all, working weight).

Squats

This is great basic exercise, which will help you work out several muscle groups at once (quadriceps, buttocks). In order to know how to properly pump up the buttocks with squats, you must know how to carry out all the movements step by step. Use a special ball:

1. Spread your legs shoulder-width apart, hold the ball with them.
2. Straighten your back. Throughout the approach, do not lean forward and do not round the spine.
3. Slowly start going down. End position - hips below parallel with the floor. The knees should not protrude beyond the toes. Hands can be extended forward or crossed in front of you.
4. Return to starting position. Perform all movements in slow pace.
5. Do a few reps of squats.

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With help gymnastic ball the position of the athlete's body during movement will be more natural, and the projectile will not allow knees to be reduced. Such squats should be performed by beginner athletes.

A more complicated option is to use a rubber shock absorber:

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In the future, subject to the availability of dumbbells, it is best to move on to squats with them. There are two main options here. The first is a goblet squat with one dumbbell held at chest level:

The second option is squats with two dumbbells:

When doing any kind of this exercise for the gluteal muscles, the main thing is to squat as deep as possible.

Lunges

This is another very useful exercise. The muscles of the legs, as well as the gluteal muscles, take part in the load. You can use special weights (dumbbells, kettlebells). At home, you can pick up a full bottle of water or sand.

1. Straighten your back, put your feet shoulder-width apart.
2. Keep your body straight. Shifting the torso forward will help pump the quadriceps, not the buttocks.
3. Take a wide step forward with your right foot, leaving the other foot in place.
4. During movement, it is necessary to shift the center of gravity forward.

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Please note that the knees should not go beyond the level of the socks:

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Working first without weights, you will be able to work out the correct technique for performing movements. The step should be wide enough, the back leg should be only slightly bent, so the emphasis of the load will go exactly to the gluteal muscles. The athlete needs to maintain a stable body position. Work on your coordination more.

Raising legs from an emphasis lying

This is another good movement that many men and girls often perform at home. Not only the muscles of the buttocks, but also the press take part in the work. Perform the exercise slowly, you should feel the tension of the target muscle group:

1. Take an emphasis lying down.
2. Your arms should be straight all the time, keep your body straight, as if in a plank. The face should be down.
3. Alternately raise your right and left legs up. Hold at the top for 2-3 seconds.
4. Do about 10-15 reps of each leg raise.

The number of repetitions depends on your training experience. Practice at a comfortable pace. Try to keep your balance. To complicate the exercise, you can also use elastic bands.

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Pulling the legs back

This is an excellent isolation exercise with which the athlete can work out all the muscles of the buttocks well. On the initial stage you can work without weights.

1. Get on your knees, take emphasis on the forearms.
2. Keep your back straight. Slowly extend your right leg. Left leg at the same time fix it, it should remain in a static position.
3. Take your right foot back and up.
4. Drop her to the floor.
5. Perform several repetitions of the exercise. Then the same with the left foot.

This movement can also be performed in the gym. Work at a slow pace.

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Bridge

And now one more good advice how to pump up the buttocks of a girl at home - make a bridge. But not ordinary, but gluteal:

1. Lie on your back, while bending your knees.
2. Place your hands on the floor along the body.
3. Start the movement with efforts in the hip joint. Tighten the muscles of the buttocks. Raise your pelvis as high as possible.
4. Do a few repetitions of the bridge.

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In order to work out the target muscle group, the exercise can be made more difficult by making a bridge with raised arms. This exercise is also ideal for rehabilitating injuries in the spinal area, you should feel the tension in the muscles of the gluteal zone.

Side leg raise

This exercise allows the athlete to purposefully work out the middle and small gluteal muscles. This isolating movement can be performed using special weights that must be attached to the ankles.

Exercise technique:

1. Attach ankle weights. Lie down on your side. Straighten your legs, as well as the arm that is located below. The second hand can be placed behind the head.
2. Raise both legs simultaneously. Try to lift them, using the gluteal muscles. Do not open the case while doing this. Hold at the top for 1-2 seconds.
3. Return to starting position.
4. Perform several repetitions of this exercise (12-15). Work at a slow pace.

Workout in the gym

You can train at home only at the first stage of working out the muscle. If you want to get a more serious result, you need to go to a sports club.

So, how to pump up the buttocks in the gym? Very simple - you need to practice using special sports equipment. This will help you achieve the desired result much faster.

There are a huge number of useful exercises that will help you achieve your goal in as soon as possible. It can be both basic and isolating movements.

Butt exercises with free weights

In all modern gyms, you can find a rack with dumbbells and several vultures with pancakes. Exercises with free weights are the most efficient.

Forward lunges with dumbbells

This basic movement is often done in any rocking chair by both men and women. In order to perform, you must pick up a sports equipment suitable weight. Beginners work on a system of linear progression of loads - with each new approach, it is necessary to increase the load, starting from a minimum. This method will help the athlete determine their working weight.

The technique for performing the exercise is as follows:

1. Straighten your back, pick up a pair of dumbbells.
2. Keep your body level throughout the approach.
3. Take a wide lunge with your right foot forward.
4. Fix the position of the body for a few seconds.
5. Return to starting position.
6. Perform a lunge on the other leg.

Work only with a comfortable weight. This exercise should be performed closer to the start of the workout. The gluteus maximus and medius muscles are involved in the movement.

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Squats

The squat is a very popular basic movement. Thanks to him, the athlete can work out not only the gluteus maximus muscles, but also the quadriceps. To focus on the muscle group of interest to us, you need to go as deep as possible.

Move slowly enough. A beginner should learn the technique under the guidance of an experienced trainer, as they can be traumatic.

The technique is as follows:

1. Stand firmly on your feet, spread them slightly wider than your shoulders, your socks look slightly to the sides.
2. Place the sports equipment on the trapezius muscles. Grab the bar with both hands.
3. Straighten your back. Avoid rounding in the lower back and in the thoracic spine.
4. Inhale - go down, hips - below the parallel with the floor.
5. Exhale - return to the starting position. The body does not lean forward. If you help yourself with your back, you need to reduce the working weight. Without straightening your legs to the end, proceed to the next repetition.
6. Perform 10-15 repetitions of this movement.

Don't lift your heels off the floor. While squatting, tighten the muscles of the buttocks.

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Plie squats with dumbbells

Another type of squat, which is aimed at pumping the adductor and gluteal muscles. Plie can be done with a dumbbell or kettlebell. Beginners are advised to start the lesson without special weights.

Exercise technique:

1. Spread your legs wide. Turn your feet out.
2. Take a dumbbell or kettlebell in your hands and keep it lowered in the center between your legs.
3. Start lowering slowly. The body does not lean forward.
4. The angle of flexion at the knees must be at least 90 degrees.
5. Rise up to the starting position. At the top point, you do not need to unbend your legs, immediately begin a new repetition.
6. Perform several repetitions of the movement (10-15).

At first, exercise with sports equipment that have a light weight until you can do all the movements with perfect technique.

Weighted Glute Bridge

This is a complete analogue of the bridge at home. Only here we can load the buttocks more, using additional weights, as a result, the effectiveness of the exercise will increase. A barbell is most often used, which is placed on the pelvis. A special pad is put on the neck, which softens the pressure of the projectile on the body.

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Exercises on simulators

Athletes often work out with a variety of simulators. But at the same time, you do not need to do all the exercises on them. Combine movements with free weights and machines.

Leg press with wide stance

This is a great basic exercise that will help work out the quadriceps, hamstrings, as well as the gluteal muscles. The leg press is performed by almost all athletes. During the movement, the bodybuilder does not load the back and the press. It is recommended to work in this simulator for those athletes who have problems with the lower back.

The technique is this:

1. Lie down on a special seat in the simulator. Put your feet on the platform.
2. To effectively work out the buttocks, the feet should be placed far enough apart from each other, and also as close as possible to the upper edge of the platform.
3. Straighten your legs and remove the limiter with your hands.
4. On an inhale, bend your knees. Do not take your back and head off the seat.
5. As you exhale, straighten your legs, but not completely, immediately starting a new repetition.

Perform all movements with the help of muscle efforts, do not use inertia. The amplitude of the bench press must be full. Watch the position of the knees, they should not be brought together when lifting.

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Raising the legs while lying on the stomach on a bench or in the simulator

The exercise is also called reverse hyperextension. This is an excellent isolated movement that allows the athlete to work out the middle and small gluteal muscles with high quality. In order for the exercise to be more effective, fasten special weights on your legs.

Technique:

1. Lie down on the bench with your stomach.
2. Legs should remain on weight, keep them parallel to the floor.
3. Stay in this position for a few seconds and then lower your legs down.
4. Then lift your legs as high as possible with the efforts of the gluteal muscles.
5. Lower them down again and do a few repetitions of this exercise.

It is best to work at a slow pace. The body must be in a static position. Lying leg raises are not recommended for athletes who have lower back problems.

Also, this exercise can be performed on a bench for hyperextension, here the amplitude will be greater:

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This is an excellent auxiliary movement, which is also aimed at working out the middle and small gluteal muscles. Single exercise. In order to perform the movement correctly, you will need special simulator for leg extension.

The technique is as follows:

1. Sit on the seat of the machine. To focus on the gluteus maximus muscle, you need to lean forward. In the usual position, the middle and small parts work.
2. The thighs should touch the pillows tightly.
3. As you exhale, spread your hips to the sides as much as possible. At the extreme point, fix this position for a couple of seconds.
4. On an inhale, slowly return to the starting position.
5. Perform several leg raise reps (12-15).

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The body of the athlete must be in a static position.

Most movements help to work out several departments of the muscle group in question at once, but there are several features. Squats and lunges are best for pumping the gluteus maximus. Medium and small beams are used during a variety of swing movements with the legs.

In the event that you are a beginner, seek the help of an experienced trainer. It will help to correct your technique in all complex exercises. This way you can avoid many common injuries. If you do not have the opportunity to work under the supervision of a mentor, first watch the training videos for each planned movement.

Training programs

There are a huge number of training programs to work out the target muscle group. What exercises to do to pump up the buttocks, it's up to you. But remember that in one lesson you should work out all the muscle sections of the buttocks.

In the gym

This program is designed for the presence of barbells, dumbbells and simulators, so it is unlikely that it will be possible to complete it at home. It is a training leg day with an emphasis on the glutes. The complex is suitable for both men and women. One such workout per week will be enough (on the rest of the days, work on the upper body):

You must perform all the exercises correctly, otherwise there will be no desired effect.

At home

We will also consider the option of home training in the absence of even dumbbells. But so that the exercises are not in vain, at least a rubber shock absorber is needed so that the muscles receive at least some load sufficient for hypertrophy. This workout on the buttocks can be done 2 times a week:

Nutrition rules

Nutrition is very important element in every training program. After exhausting work in gym the athlete must eat well. On the entry level classes, you must determine the purpose of training.

Drying

In the event that you have problems with cellulite on the buttocks, as well as with excess fat deposits on the sides (the so-called "riding breeches"), in addition to doing exercises, you should lose excess weight. To do this, you must consume fewer calories per day than you burn. The amount of deficiency is no more than 15-20%, it is very important not to starve, because after intense training you need to provide the body with the necessary energy.

For effective result provide the body with enough protein (2 g per kg of body weight) and complex carbohydrates(at least 1-1.5 g). Do not completely exclude fats, they are definitely needed, especially unsaturated ones. 0.8-1 g per kg of weight will be enough.

Mass recruitment

Owners and owners of flat buttocks, on the contrary, should take care of weight gain. You need to burn fewer calories than you consume. The surplus should also be within 15-20% of daily allowance calories. Eat a lot and often. The lion's share of the daily diet should consist of complex carbohydrates (durum wheat pasta, rice, barley). Protein is also needed, about 2 g per kg of body.

Athletes often use different products during mass gain sports nutrition. Protein and a gainer will help you get the right amount of calories if you find it hard to eat a lot or do not have enough time.

There are also generally accepted rules for quality nutrition:

• Drink plenty of water, at least 33 ml per kg of body weight.
• Do not eat 1.5-2 hours before class. Otherwise, you may experience dizziness and nausea. Pre-workout intake should consist of complex carbohydrates and proteins.
• Eat well right after class. Under no circumstances should you go hungry.
• In the evening, it is best to eat low-fat cottage cheese, providing the body with a “slow” protein.
• After 18:00 you can and should eat, even on a diet.

Eat only quality food. Normalize the process of eating. Thus, you can achieve results much faster.

To determine which exercise is the most effective, reviews on how to pump up the buttocks help. In particular, reviews famous athletes. Like Arnold Schwarzenegger, for example. He, being a seven-time winner of the tournament called "Mr. Olympia", always said that a variety of squats are the best exercises for the buttocks.

Absolutely all athletes from the fitness industry, especially those participating in various athletic competitions and competitions, spend a lot of time training this muscle group. Photos of famous models, as well as their personal training programs can be easily found on their social networks.

Beginners should not try to immediately repeat the training program of professional bodybuilders. This is a very heavy load, which will eventually lead to the effect of overtraining. It is best to create your own lesson plan, which is ideal for you and will take into account individual characteristics. If you do not have enough knowledge for this, take the help of experienced trainers.