Forward bending lunges - a super exercise for the buttocks

The buttocks are a rather controversial part for athletes. Many professional bodybuilders work on high-quality drying with weight gain, constantly measuring the volume of their hips. Beach bodybuilders (crossfitters, weightlifters) and fitnessists, on the contrary, try to exclude these muscle groups from their work as much as possible. And only women, inspired by the successes of Kim Kardashian, strive to increase their muscles in a specific area as much as possible. For this purpose, it is best to use exercises for the buttocks with dumbbells or other weights. Why not simple squats and running? Muscle growth requires constant stress. In particular, light and bodyweight exercises do not place sufficient stress on a fairly large muscle group.

How to select loads?

Before considering programs and exercises for working the buttocks, you need to decide what weight will be used during the exercises. It will come as a shock to many, but the dumbbells and barbells used to shape the buttocks should significantly exceed women's expectations of the maximum weight they can lift. Why? Everything is very simple - this is a very powerful muscle group, which is actually responsible for holding the entire body (from 50 kilograms) throughout the day, and in order to shock them, proportional loads are needed.

Particularly effective for women are exercises for the buttocks with dumbbells with heavy weights, which are needed to sufficiently work the buttocks, reduce the percentage of fat and increase muscle mass. In particular, squats, lunges and a farmer's walk with wide strides are performed with a weight of at least 20 kilograms. But for many, this turns out to be quite a strong overload and the body cannot cope. What to do in this case? Unfortunately, with all the desire to work exclusively on the gluteal leg, as in any other case, you will need to spend a preparatory month, and perhaps more than one, after which the body will get used to working with iron.

The preparation month looks like this:

• training at least 3 times a week;
• working with basic exercises (pull-ups, push-ups, squats), with moderate weights (empty bar) to master the technique.
• use of block simulators;
• active training of the lumbar region with massive hyperextensions with a barbell plate.

Don’t worry, during this month you won’t turn into Schwarzenegger; moreover, external changes in your figure will be almost unnoticeable, but in the future, when working with heavy weights during squats and lunges, they won’t become an opportunity to get a lower back injury, sprain, or overtraining of the body. If you are looking for good and effective exercises for the buttocks with dumbbells at home, then similar training with deadlifts, squats and push-ups can be done at home.

Inner thigh exercises with dumbbells

Spread your lower limbs wide, with your toes turned out as far as possible. The dumbbells are held below, near the feet, then we squat until the thigh is parallel to the line. You need to feel how much the inner thigh is tense. Then we squat and push off the floor with our heels, the gluteal muscles remain tense.

Deep squat

You should try to straighten your pelvis forward; this position removes excess load from the back and allows you to keep your buttocks tense. The activity requires a straight lower back. No need to bend or round. Do not push your knees forward too much. They should bend when rising from a squat. The dumbbells are lifted by tensing the buttocks; you should not pull the weight with other parts of the body.

Exercises

Now that you know how to choose the right loads, and that you will have to train hard, you can begin to consider the most effective solutions for pumping up the buttocks. The list of exercises is quite large, but this does not mean that all of them need to be performed in one day:

• dumbbell plie;
• squats with wide legs;
• deep squats;
• lunges;
• farmer's walk with long strides;
• deadlift (bending forward with dumbbells).

Let's look at how it works and how to do each of them correctly.

There is another exercise - this is the gluteal bridge. This is an extremely difficult exercise that requires a barbell or Smith bench. At the same time, its effectiveness is extremely low, and the slightest violation of the technique can have a very bad effect on the overall health.

Dumbbell plie

The dumbbell plie is the first basic dumbbell exercise for the buttocks and thighs. It almost completely disables the quadriceps from working. In this case, the entire emphasis shifts exclusively to the gluteal muscles. If your goal is exceptionally beautiful legs, thighs and firm buttocks, you won’t be able to do without it.

How to do it?

1. Spread your legs as wide as possible.
2. Socks point to the sides.
3. Bend your back.
4. The head looks straight ahead. If this is difficult, you can look up, but not down.
5. Dumbbell – weighing up to 15 kg (for beginners, the optimal weight is 5-8 kg), located in the hands, between the legs.
6. Squat down as deeply as possible, while maintaining an arch in your back.
7. Fix at the lowest point for 1-2 seconds.
8. Get up.

If you have a mirror, looking into it you should see movements very similar to how sumo wrestlers take the starting position before a match.

Wide Leg Squats

This exercise with dumbbells for the buttocks is more suitable for losing weight than for pumping up muscles. Despite its anaerobic nature, it involves all major muscle groups, due to which calorie content and energy consumption during the approach increase several times. All this leads to a calorie deficit and weight loss. From the point of view of using the buttocks, here, depending on the placement of the heels, the load may shift slightly to the front of the legs, which will allow them to be tightened, but in general the load falls on the back of the legs.

How to do it correctly?

• For squats with deep legs, you will need 2 heavy dumbbells (weighing 5 kg or more).

Then there are two techniques. With dumbbells placed on your shoulders (like weight lifters), or the ability to place them crosswise on your chest (Coleman technique).

• Dumbbells are placed in their starting position.
• Legs are placed 1 foot wider than shoulder width on each side
• Bend your back.
• The head looks straight ahead. If this is difficult, you can look up, but not down.
• Squat down as deeply as possible, while maintaining an arch in your back.
• Fix at the lowest point for 1-2 seconds.
• Get up.

The technique is very similar to plie, but, unlike the previous exercise with dumbbells for the buttocks and legs, this is somewhat more difficult to perform. In addition, the load is much stronger. The main difference and emphasis in the work occurs solely due to changes in the placement of the legs.

Deep squats

This exercise came into home workouts from classical physical education. At the same time, many underestimate its power, or simply do it incorrectly.

So, let's look at the technique:

• The dumbbells are placed in the starting position, similar to the previous exercise.
• Feet become shoulder-width apart.
• There is a strong arch in the back.
• Head straight ahead.
• Next you need to start moving your hips back. That is, do not bend your knees, but tilt your body back and make a maximum descent, simultaneously bending your legs.
• Fix at the lowest point for 1-2 seconds.
• Get up.

To emphasize the load, you can place small wooden planks up to 10 centimeters thick under the socks. To remove emphasis, these same boards can be placed under the heels.

It is due to this movement that the load falls entirely on the gluteal muscles, bypassing the quadriceps. If you need to change the load on the contrary, remove the tilt of the body back and keep your back completely straight

Lunges

The next exercise seems extremely simple, until you start doing it. Yes, yes, these are lunges with dumbbells, which, unlike the previous ones, are an isolating exercise. What does it mean? That's right, that exclusively the gluteal muscles and the back of the thigh are involved. The quadriceps, calves and back muscles serve exclusively as stabilizers.

How to do it correctly?

1. Dumbbells are placed on the shoulders.
2. One leg is placed as wide forward as possible.
3. Next, bend your back
4. Stretch towards your leg (make maximum emphasis).
5. Make 2-3 springing movements.
6. Change leg.

In total, this should be done 7-12 circles on each leg. The optimal weight for beginners is 5-8 kg each dumbbell.

Farmer's Walk with Long Steps

The farmer's walk with a wide stride is a more dynamic technique of the previous exercise. The main difference starts from the 5th point of movement. Namely, instead of just changing legs. From the lunge position, you need to move your back leg forward and lunge onto it. To visualize this movement easier, imagine that you are simply walking very wide, carrying bags of food in your hands. Although the position of the dumbbells plays an important role, since much larger equipment is used in the walk, the main recommendation would be to change their position. Those. can be held as during Plie.

Deadlift (forward bends with dumbbells)

This exercise is actively used in powerlifting, and even experienced athletes cannot always perform it correctly. But at the same time, of all of the above, it puts the greatest load on the back of the thigh, back muscles (responsible for posture), and most importantly, on the gluteal muscles.

How to perform a deadlift correctly?

• Dumbbells are picked up.
• Feet are placed shoulder width apart.
• The arch in the back remains
• The head looks ahead.
• Start moving downwards, keeping your back arched and your legs as straight as possible.
• At the lowest point, try to touch the floor (if stretching allows).
• Carefully rise from the lower phase, maintaining the deflection.

Anatomy of the gluteal muscles and thighs or a little theory

First, a little theory, the gluteal muscles are represented by three main muscle groups: large, medium and small. The buttocks help your body extend or rotate the hip, and if you include the thigh muscles in the work, you will be able to extend the body from a bent position. They also help us tilt our body to the sides. The thigh muscles are divided into many others, which you can see by looking at the illustration.

I would like to say right away that the absence or lack of gluteal muscle mass means that your buttocks are very weak. If you cannot perform basic exercises in the form of squats with a barbell, then the main reason for this is most likely undeveloped buttocks, and then the quadriceps and hamstring muscles. Working all day long sitting at a desk in your office or anywhere else takes away any stress from your gluteal muscles. All this leads to their underdevelopment. The buttocks should be pumped together with the thigh muscles, this once again stimulates the body to grow. Below I will describe the best exercises for the buttocks and thighs. However, it is important to remember that you should not perform all of them in one workout. Break the exercises into several workouts and be very careful about technique. In bodybuilding and fitness, the main thing is technique; this means taking full advantage of training your buttocks and thighs. In order to get the ideal and desired proportions you will need iron patience and perfect technique. But don’t despair, if you have the desire, you can do all this!

It’s not worth pumping your buttocks in isolation (as much as possible). They need to be pumped together with the legs (hips). It doesn’t matter what kind of training you use, whether it’s a super set or a simple three-day complex. You will need to break the exercises listed below into 2 or even 3 workouts. The buttocks and thighs are a kind of alternative to the shoulder delta and biceps; you should not overload them. Otherwise, you risk losing progress.

How to train?

How to train your gluteal muscles. There are slightly different recommendations for men and women in this regard. First you need to set a common goal:

• gaining muscle mass in the indicated areas;
• toning muscles;
• using the buttocks as the basis for basic growth.

Depending on this, the training program will differ radically. Women often want to get bigger and firmer buttocks. In this case, for good pumping, it is recommended to use a two-day split. In which the emphasis will be on basic muscle work with squats in each workout, the remaining muscles are worked on the second day of the split. If you just need to tone your muscles with exercises for the buttocks with dumbbells, then it is better to use frequent loads (up to daily), with light weights and long approaches (20-30 times per exercise). This will help tone both the skin and muscles. But it should be remembered that with this approach, you should never skip scheduled classes, otherwise the entire effect may come to naught. And, if exercises for the buttocks with dumbbells are used as an addition to the basic ones, then an approximate workout should look like this:

• basic squat;
• 1-2 exercises from those previously indicated.

You need to work under the maximum possible load, using the maximum possible working weights. In this case, for successful growth, it is not recommended to load the muscles of the buttocks more than once every 7-10 days. It is better to devote the remaining training days to basic exercises for other muscle groups.

Training complex for hips and buttocks

We examined in detail the most productive exercises for the buttocks and thighs. Here is an approximate training set of exercises for the hips and buttocks for amateurs. However, you should not take this scheme literally; change the number of repetitions depending on your training. The number of approaches in the complex is 4, where the first approach is a warm-up. Remember that building a beautiful figure is a creative path.

First day of thighs and buttocks training:

• Romanian deadlift with dumbbells 4*8-10
• Lunges 4*10-15
• Leg bending on the simulator 4*12-15
• Pelvic lifts 4x15-20

Second day of thighs and buttocks training:

• Squats with a barbell in the Smith machine 4*8-10
• Leg press or one leg press in the simulator 4*10-15
• Back hyperextension 4*15-20
• Lunges 4*10-15

Health and success to you!

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Programs

A complete set of exercises with dumbbells for the buttocks looks something like this:

Leg exercises for men using dumbbells

Lunges with dumbbells are useful for men; the quadriceps, gluteal muscle, and back of the thigh are trained in a similar way. Choose dumbbells with light weight.

• Take a wide step and squat down to one leg, the second one from behind also bends. The weight is located at the toe, the knee of the second limb does not touch the floor. The body is straight, try to maintain balance. We get to the starting position using the push of the front leg.
• A good training exercise for men is to squat with dumbbells. Stand straight, feet shoulder-width apart, holding dumbbells. Hands are located along the line of the body. Head straight, inhale, sit down, then slightly arch your back. Hips are bent at the knees. When the hips become horizontal, the legs become straight. The movement is completed, a deep exhalation is made. This is a good exercise for the buttocks and thigh muscles.

Training when using dumbbells in men should be done after physical activity. The muscles will warm up, blood circulation will increase, and the body will prepare for the stress.

To avoid injuries, exercises with dumbbells for men are performed extremely carefully; monitor the technique of the tasks performed. It is necessary to avoid overwork and severe fatigue; using heavy dumbbell weights without prior preparation is not recommended.

Make sure that the exercises you perform do not lead to pain in the lower back or joints.

When you have finished performing an exercise designed for men, it is advisable to stretch a little. Stretching is beneficial for the muscles involved in the workout. Stretching helps to recover and relieve muscle fatigue

For men, after training it is important to restore lost energy

It is worth paying attention to foods with sufficient amounts of protein

In order for the legs to have a beautiful appearance and look good, no matter for men or women, it is worth pumping each muscle evenly. Exercises with dumbbells for legs are great

Exercises have been developed where the main muscles are involved, but not all the load is distributed evenly. Individual muscle groups account for the maximum portion, while the rest receive supplementation with minimal load. The above exercises are designed to improve the muscle structure of the legs.

Listed are well-known exercises that bring positive results, performed at home and in the gym. Such activities are used by people who are far from sports, beginners, and non-professional athletes. The differences are in the weight of the dumbbells and the level of load of the student. If constant, regular training is done for the legs, the desired goals and objectives are achieved. Exercises should be done with light weight dumbbells, then the weight is gradually added, increasing the load on the muscles. Training improves metabolism, strengthens muscle structure, and makes legs slender and beautiful.

Bottom line

Working out target areas using effective exercises for the buttocks with dumbbells allows you to quickly get the coveted shape.

Still, there are two main points:

1. If you are trying to lose weight, it is better to use other complexes that include the active use of cardio exercises. It is impossible to burn fat and build a beautiful, firm butt at the same time.
2. If the exercise technique is incorrect, everything will sway except the buttocks themselves.

Well, and most importantly, even if you want to train at home, it is better to spend another month at the gym, where you can definitely and accurately receive corrections in your technique under the supervision of an instructor.

Standing or sitting, rise on your toes with dumbbells

A good activity to improve your shin. The calf muscles develop from raising on your toes. When raised to the toes from a sitting position, the soleus muscle improves. The dumbbell calf raise is ideal for increasing said muscle size. For example, a number of exercises to improve the muscles of the lower leg:

• Holding dumbbells, stand straight, toes raised 5 cm, heels fixed to the floor. When lifting socks, use a barbell or wooden blocks. Then smoothly rise onto your toes, contracting your calf muscles. If you have good balance, you should stay for a few moments. Lower yourself down, touching your heels to the floor. Do the exercise 10 times in two approaches.
• When rising on your toes, take a deep breath, and when lowering, exhale. This exercise is good for strengthening your calf muscles. To see results, light weight dumbbells must be used. Dumbbells for men can weigh 30 kg. You need to approach the load gradually. At the end of correctly performed exercises, the calf muscle will begin to burn. Take breaks of 30 seconds between approaches.