Exercises for the buttocks in the gym for girls

Exercises for the buttocks

Last Updated on

Perhaps all the women of the world would not refuse to have a slim, taut figure. This result is achieved both in the complex, and targeted training for individual muscle groups. Read on if you are interested in pumping the buttocks.

Exercises for health and beauty

Sagging and flabby muscles do not add to the attractiveness of people, and the question of pumping the buttocks especially takes girls when it comes to appearance. Working through the gluteus muscle, you will achieve not only the ideal figure, but also improve the body. The main muscle responsible for the shape of this part is the gluteus maximus. It integrates with the muscle corset of the back and helps support the spine, is involved in the process of walking, urination. Performing exercises for pumping up the priests, you get such nice bonuses as a straight posture and a great lumbar bend.


exercises for the buttocks


Get rid of flabby muscles

Work on the muscles of the buttocks is quite difficult, during exercise there is a high risk of pumping other muscles that are not of interest at this stage. In order not to get such an undesirable effect, it is necessary to strictly observe the technique of each training.

One of the issues often troubling the girls is the location of the classes. So, where to conduct classes, in the gym or at home? For many, home workouts are more preferable, but at the same time high-quality sports equipment can take up a significant part of the living space.

Classes in the hall are deprived of this disadvantage. You will be able to control the buttocks in perfect shape under the supervision of a professional trainer using the latest equipment.

To see the first results, it is necessary to train in good faith for at least a month. Do not feel sorry for yourself, buttocks should just burn from tension. Remember, you do it only for yourself. Effective exercises will increase the volume of the muscles in the buttock area, remove the hated fat and cellulite.

Preparation is important

Do not start training without a good warm-up. The purpose of the warm-up is to shake up the body and ligaments, because the prepared body is less prone to injury. In the preparatory complex, you can include walking or easy running. To develop the upper body can be using various kinds of swings. Control your breathing, the whole training should be held with such intensity that the breathing rhythm does not get lost.

Listen to your own feelings, if you see clicks or clamps in the joints, they hurt and swell after a workout, then it is better to warm up using a treadmill, exercise bike and an ellipse in the gym. It is possible to finish warm-up by a series of attacks, without using at the same time burdens. If you managed to complete the last exercise without difficulty, then you are absolutely ready for the loads with the use of simulators.

Training buttocks

The overwhelming majority of exercises in the gym, aimed at increasing muscle mass in the area of ​​the buttocks and thighs, and correcting their shape, are carried out using free weights: barbells, weights, and dumbbells. To begin the process of hypertrophy of the gluteal muscles, it is necessary to remember the golden rule – an integrated approach, squats interspersed with attacks, sweeps.


good butt workouts



Squat – the best exercise for the study of legs and buttocks. This training may seem simple to beginners, but there are a lot of nuances that need to be considered in order not to cause harm to the body. Especially this statement applies to squats with weights, so at first they should be carried out under the supervision of a trainer. In the process of lowering, make sure that the foot was pressed flat against the floor. Deep squats, in which the hips fall below the parallel with the floor, are not recommended by experts and will not bring any special effect for muscle pumping.

When lifting, strain not the front surface of the hips, namely the gluteal muscles. Over time, the number of squats must be brought to 8-10 repetitions for 4-5 sets. This complex can be used 1-2 times a week.


When performing deadlifts for beginners it is better to use dumbbells. This will position the shoulder blades as necessary and provide the necessary deflection in the lumbar region. Take the dumbbells with your hands, keep the shoulder blades as low as possible, and, moving your backside, begin to lean forward.

It is necessary to lower the torso until a pulling sensation appears in the thighs. At the time of execution, use not the lumbar muscles, but the gluteus.

Stanovaya thrust is very effective in terms of pumping buttocks, it will help not only to strengthen this part, but also to increase if necessary a lot. If you stick to the execution schedule, you will notice a steady increase in forms. Perform the complex at least 1 time per week.

Breeding thighs

This isolating exercise involves an exceptionally large gluteus. To perform it is necessary to take a position on the simulator, fully placing the pelvis on the seat and leaning on the back. Press the outer part of the thighs to the uprights and push the gluteus muscles apart. When you reach the critical point, pause for a few seconds, return your feet to the starting point. Knees and ankles do not move when performing. It is important not to make jerks, the whole process should be slow, smooth. If exercise causes excessive stress, then reduce working weight. Perform 4 sets of 20 repetitions.


Modern fitness programs for girls are full of different options for lunges. However, strength training aimed at pumping the buttocks, provides for the implementation of reverse attacks. Many trainers recommend static lunge technique using the platform.


butt workouts for women


To perform attacks in the gym, you can use the fitness step, the height of which should be no more than 20 centimeters. To complete the training, place your back and foot against the platform. In this position, lower until the thigh of the front leg is parallel to the floor. Using the efforts of the gluteal muscles, return the body to the starting point. The foot on the platform does not move. Perform this training every other day 12-16 times in 2-3 approaches. If you want to work not only the buttocks, but also the legs, then in addition to static attacks, you can perform classic ones.

Leg abduction

Rest your foot in the simulator, fix the hand on the arms – so you can achieve balance. With your second foot, press the platform. Bend your legs a little, start pushing the lever back and up. You do not need to extend the leg completely, try to give the thigh a position parallel to the floor.

This training is final. Ideally perform it in 3 sets of 10 repetitions.

Do not believe the advertised magic promises correction of the buttocks. Exceptional work in the gym will bring you the desired result as quickly as possible.