Buttocks exercises: Our Best Exercises for Plump Buttocks!
Having a plump butt is not only visually beautiful but – who would have thought it – is also good for your health! Learn in this article everything the glutes can do and how to work them out at the gym as well as at home!
The Gluteal Muscles: what Are they used for?
Did you know that the Gluteus maximus is the largest muscle in terms of volume that a person has? Besides, your butt isn’t just meant to sit! The muscles in our buttocks allow us to walk upright. Even when you get up from a sitting position or when you jump, your butt is supporting you. And that’s not all! Let’s take a closer look at how your butt is made first.
The Gluteus is composed of three muscles: the Gluteus maximus muscle (musculus gluteus maximus), the Gluteus medius muscle (musculus gluteus medius), and the gluteus minimus (musculus gluteus minimus). You can see the gluteus maximus when you stand in profile in front of a mirror.
In profile, it bulges outwards and forms the greater part of the buttock. The gluteus medius is almost entirely under the gluteus maximus, while the gluteus minimus is located under the gluteus medius.
The Gluteus maximus muscle is primarily responsible for hip extension and stabilization of the extended thigh as well as external rotation. The gluteus maximus also prevents the pelvis from tilting forward. Along with the gluteus minimus muscle, the gluteus medius muscle is mainly involved in the abduction or outward spreading of the legs. The Gluteus minimus muscle is also essential for walking. In this way, it prevents the pelvis from falling onto the side of the leg that is lifting.
As you can see, the muscles in your butt have many important functions. So make sure you’re getting enough exercise and providing your glutes, like any other muscle, with enough protein through a balanced diet. But in times when you don’t have time to eat a real meal, you can also enjoy one of our protein bars. They are ideal to carry on trips and give you an extra portion of protein.
Why is Having a Firm Butt Good for you?
First of all: butt exercises aren’t just for women! Men, too, can benefit from a good butt exercise. Have you ever been told to “move your butt“? Well, know that a part of the truth is hidden in this expression. Sitting in front of the computer or watching TV all day, or going from point A to point B, comfortably seated in the seat of your car, does not allow the buttocks to move enough and therefore the buttocks to be active! As a result, it’s other muscles that are slapping the whole job.
The lower back, thighs, and other surrounding muscles must ensure. This poor distribution of work can lead to overloads on certain parts of the body, injuries, and pain. This is also the reason why many people find it difficult to feel their Glutes well while training. If a muscle is not used for its anatomically intended function, it atrophies over time.
Weak Glutes can also be the reason for poor posture. If you sit for a long time and frequently, your Glutes will weaken and your hip flexors will tend to shorten. Consequence: your pelvis leans forward and you arch your back. So many reasons to start your first glute exercise today!
In addition, a well-worked posterior improves your daily and athletic performance! Daily, because with firm Glutes, you can lift heavy boxes, climb stairs or ride a bike better. A sprinter or runner might also benefit from having a muscular butt. The buttocks are partly responsible for stabilizing the knee and relieving the strain on the knee when running.
Whether you prefer lifting weights in the gym or working out at home with your own weight, a more muscular glute ensures not only to beautify your figure but also to guarantee you a better performance.
The Glutes are particularly involved during basic exercises: squats, deadlifts, lunges … If you reinforce your training with an intensive glute program, you will have more power in the long term in other exercises – whether with dumbbells or at bodyweight.
How often should you Exercise for optimal Glute Muscles?
You can do a Glute workout 2-3 times a week. Note: Your starting position is crucial. If you’re a beginner, don’t exercise more than twice a week. As an advanced, you can even do it up to three times a week.
Tip from our editor: glutes develop during the recovery phase! You must therefore make sure to take at least one day of rest between your training sessions.
The Most Frequent Errors
1-Too Much Cardio Myth
Cardio has many positive aspects on your body. In addition to improving endurance, it strengthens the cardiovascular system and helps you reduce stress. But beware: it is not cardio that trains your body but strength training! You can do cardio workouts to complement your strength training, but don’t overdo it! If your goal is to build your glutes, give priority to exercises: they will strengthen them!
Check This : 5 myths about cardio that you need to stop believing
2-Training Without Variety
For aPlump butt, doing exercises that stretch the hips is a good idea. Thus, basic exercises such as knee bends, deadlifts, and lunges work on the Gluteal muscle during hip flexion. For example, as you get up from the knee bend, your glutes work against a resistance effect, and thus, stretch the hip.
To engage your bottom in the hip stretch, you should do exercises in a horizontal position. This includes the different variations of Bridges and Hip Thrusts. When you stretch your hips against the resistance effect, the buttocks muscles contract and work at full speed. You should record these exercises well and incorporate them into your long term training plan!
Add some abduction exercises at the end in which you spread your legs outward, away from the body. This way, you work the gluteus minimus well. And here is the work! You already have the perfect model of the training plan for thunderous buttocks, designed to work them millimeter by millimeter and beautify them from all angles! You can use this principle over and over again and always reinvent the exercises.
But that’s not all: be careful to always increase the intensity over time and add more difficult as you go. In order to be able to design your long-term training plan to reach your goal, take a look at our 7 training principles!
3-Not Enough Calories
A good Glute training aims to stimulate their muscle growth, and thus, to give your buttocks its nice round shape. But in order for muscles to develop, you not only need stimulation through training, but also the right nutrition. The latter must be balanced and provide you with enough energy because, in a situation of calorie deficit, the muscle cannot develop. Your calorie need is individual and depends on your starting situation. To find out what rate of energy you need to reach your goal, we invite you to use our calorie calculator.
Need inspiration to cook up healthy and balanced meals that are as delicious as they are energizing? So, take a look at our recipes!
4-Lack of Mind Muscle Connection
It is the relationship that the mind has with the muscle. It makes all the difference when it comes to feeling muscle while exercising. The Mind Muscle Connection refers to neuronal connection between the brain and the target muscle. Our buttocks are rather lazy, it can’t hurt to activate them before training.
For the Gluteal muscle to “wake up”, bodyweight exercises are largely sufficient. As the exercise progresses, focus on the gluteal muscle and consciously strain it. But before you start, warm up for at least ten minutes. It’s good, now you are ready!
For the first muscle activation exercise, lie on your stomach. Your legs are under tension and your toes are on the ground. The head remains lying on the ground. Raise one leg in the air while consciously working with the Gluteus muscle. Once your leg is in the air, tighten your glutes even more! It is only after that you will be able to lower the leg without touching the ground while doing so. Perform 20 repetitions on each side .
The small bridge is also a good exercise with which you will be able to wake up your posterior. You’re lying on your back, your feet are hip-width apart – your legs forming a V – and your calves are perpendicular to the floor. Raise your pelvis in the air.
Again: firmly squeeze the buttocks! Push yourself up using your heels. Finally, lower your pelvis until you reach slightly above the ground. Note: do not put it down completely! Repeat this exercise 20 times. At the latest now you should feel something and your bottom is ready to work.
What are The Most Effective Exercises To Do At The Gym?
We have selected for you some exercises to help you work your gluteal muscle well in the gym that will allow you to cover the most important functions of the Gluteal muscles. You can also add or replace other exercises that follow the same pattern of movement. Have fun in training!
The Hip Thrust is the best glute exercise to do in the gym. You need a bench and a dumbbell. Beginners can forgo the dumbbell and perform the exercise at bodyweight. Over time, you can increase the intensity and add a dumbbell. During Hip Thrust, the gluteus maximus and the back of the thighs are mainly worked. The quadriceps is also involved although it is not as strained as in a classic squat. The gluteus minimus muscle also helps in the smooth running of the movement.
Position your shoulder blades on the bench, while your legs are shoulder-width apart and your feet are on the floor. Turn your feet slightly outward. The gluteal muscle is all the more activated by this position of the legs in V. Put the dumbbell on the fold of the lower pelvis. When you lift it, the legs should form a right angle in the knee joint.
From the starting position, push the dumbbell upward, raising the pelvis and serving the buttocks. Then slowly lower your hips again. Note: keep your back straight and avoid arching yourself . The heels remain on the ground and the hip is stretched throughout the range of motion. Perform 8-10 repetitions 3 times.
There are different versions of the deadlift. All include hip extension and train a whole muscle chain. If you want to focus more on the back of the body, it is recommended to perform the Romanian deadlift. The thighs are less stressed with this variant. While performing, push your butt back as your upper body leans forward. The knees are slightly bent. Sit up in an upright position. Perform 8-10 repetitions 3 times.
Note: Choose a weight that challenges you, but doesn’t overload you! The smooth running of the movement must always be the priority. During the deadlift, keep your back straight and guide the bar down your legs.
Standing hip abduction works the gluteal muscle. Abduction can be performed either with a resistance band or on the cable cross machine. Stand on the side of the cable cross machine and attach an ankle weight to your ankle. Hold on to the bar firmly. Stand up straight with your knees slightly bent. Straighten your whole body and move the leg carrying the weight outward. Work in a controlled manner and without gaining momentum! Perform 15 repetitions, 3 times and on each side
Exercises for the buttocks do nothing if you do them at home? It’s wrong! You can also train intensively at home. With these three exercises, we show you how to specifically train your glutes and how to improve your performance at home.
The small bridge is not only good for the activation of the glutes. With the extra weight, your glutes can be trained effectively. Take a 1-liter water bottle as a weight and go, you can start! To do this, lie down on your back, bend your legs and position your legs at the width of your legs. The knees are not touching, and are well below the ankles. To know if you’re in the right position, lift your chest slightly: you should be able to easily reach your heels with your fingertips.
Then place the dumbbell (or water bottle) on your hips. The head is placed on the carpet, the gaze is fixed on the ceiling and the shoulders are relaxed. Raise your hips by pushing on the heels, and contracting your core, while holding the dumbbell firmly. Once up, keep the gluteal muscles tight (without raising the pelvis too high) then slowly lower the pelvis again without letting the lower back touch the ground.
Another way to intensify the exercise is to do the bridge on one leg. Raise one leg in the air and push your pelvis upwards, leaning on the foot that is still on the ground. Consciously strain the whole body. Perform 15 repetitions on each side, 3 times.
The Bulgarian squat is a variation of the classic lunge. The movement is not much different from that of the lunge. What differs is the starting position. The back leg is raised during the performance. Why this variant? Because your back foot is placed on a support, the leg being raised, the range of motion increases.
This is why the Bulgarian squat is an intensive exercise, even without resorting to any additional weight, and therefore allows you to train your butt effectively! You can put even more emphasis on glute work if you move your front leg more forward and change the angle.
Place the back leg on a support to elevate it, for example on your sofa. The front knee forms a right angle. Now go up and down like you would for a regular squat. Start by doing 10 repetitions per side. When it gets too easy, perform 15 reps per side and possibly use a water bottle to add weight. Again, perform 3 sets.
“Clamshell” is an English name made up of two words “clam” (clam) and “shell” (shell). The name says a lot about the position. The “clamshell” is reminiscent of a shell. You work the gluteus minimus in this way. Lie on your side and bend your legs 45 degrees. Once your legs are stacked, open the top leg. The feet always remain glued to each other. Open your leg as much as possible, using the buttocks and hip muscles, and close it, without moving the rest of the body. Do 3 sets of 15 to 20 reps per leg.
Our editorial tip: Take a resistance band and tie it around your knees. The exercise is already more difficult! If you have back problems, you can also do the lying down exercise, to keep the spine aligned.