Exercises with a barbell for the buttocks at home

Why do you need a barbell in exercises for the buttocks?

Many women come to the fitness club with the request to “pump up a beautiful butt.” But not all of them understand what they have to work with - basic exercises and hardware, which most associate with bodybuilder training. “The main muscles that form the buttocks are the gluteus maximus, medius and minimus muscles,” comments Elizaveta Repina, personal trainer for the gyms of the federal network of fitness clubs X-Fit. “But don’t forget about the main muscles of the hip joint, since everything in the body is interconnected.”
This muscle comes into play precisely when performing basic exercises - deadlifts, squats, lunges. Using a barbell in these movements allows you to increase the load, which means you will get results faster.

Exercises with a barbell are especially useful for those who are just starting to lose weight and dream of firm buttocks. “Some girls have a beautiful, voluminous butt, but when they start losing weight, the whole shape is lost, it becomes flat because there is no muscle there. Therefore, you need to work evenly - both oxidize fat and build muscle mass. Exercises with weights help to do this,” explains Olga Morozova, instructor of group programs at the Fitness Territory network of clubs .

However, you shouldn’t give up cardio training either. “Cardio exercises and bodyweight exercises increase tone by improving blood circulation and muscle nutrition, expanding the circulatory network in this area,” explains Valentin Zinin , personal trainer and body maker at SuperPopa studio . “Therefore, you need to work together: combine strength training (hyperextension, deadlift, squats) and cardio (aerobics, elliptical training) in your training plan.”

Beautiful buttocks: common mistakes in training

These shortcomings reduce the effectiveness of classes:

You exclude basic exercises from your training program

It happens that squats are prohibited . But if you don’t have such restrictions, be sure to include basic exercises (lunges, squats, deadlifts) in your lesson. They load the muscles of the buttocks, legs, back, and core. In total, this makes the silhouette of the butt and legs more balanced.

You only do glute exercises

Doing your entire workout “in the name of beautiful buttocks” may be an attractive idea, but it has nothing to do with a beautiful silhouette. “The most common mistake is doing exercises only for the buttocks in one workout (endless swings, lunges, hundreds of squats). Remember that the load must be balanced, so the buttocks should be worked in conjunction with the muscles of the legs or back,” reminds Elizaveta Repina.

The most effective exercises for the butt

These, as you may have guessed, include basic movements - lunges, squats, deadlifts and their variations. “This also includes all progressions and variants of “gluteal bridges,” adds Elizaveta Repina.

When creating a set of exercises for the buttocks, choose movements that would pump up the butt not only “frontally”, but also its sides. “To make the buttocks look fuller from all sides, it is important to include in your training exercises that pump up the piriformis muscle, as well as the muscles of the thighs - the biceps and quadriceps muscles, the entire medial and lateral part of the thigh,” says Olga Morozova.

We asked Olga Morozova to create a set of exercises for the buttocks, taking into account all these nuances. If you have a barbell and fitball, you can do it at home.

Stop suffering from saggy butt syndrome, because a flabby butt is not a life sentence!

Everyone has probably heard about chest training day, shoulder training day, back training day, and leg training day, but... what if you make a butt training day? You're probably missing out on a lot of strength and muscle gains if you're not targeting your backside. And it's likely that you're suffering from saggy butt syndrome and letting your shorts and pants fall down.

Guys, it's time to learn from your female counterparts and start taking your butt workouts seriously. The gluteus is the largest and strongest muscle in the body with the greatest potential for positive effects on metabolism. Yes, these are means of reducing fat and increasing the chances of seeing your abs (abs). Plus, people who suffer from chronic low back pain tend to have very poor glute muscle development. Toning your butt and conditioning your thighs is critical to preventing or relieving back pain.

The hips control every key athletic movement. More developed glutes will help you do more squats and deadlifts with heavier weights, run faster, and jump higher.

The blog is preparing the next series of articles on the 10 best exercises for a toned butt, a better booty, a super strong back and improved athletic (and sexual) performance, drawing on the theoretical and practical experience of Bret “The Glute Guy” Contreras, PhD. Bret is the world's leading expert in glute development for both men and women, helping turn a flat ass like a pancake into a ripe Georgian peach that's ready for harvest.

Today we will start with his signature, iconic exercise - lying pelvic raise with a barbell on a horizontal bench. While bodyweight variations of this movement are often called the glute bridge and have seen variations, Brett is responsible for creating and popularizing the weighted version with raised shoulders (most often resting on a bench).

What's special about this movement? Raising the shoulders creates a unique torso angle that increases glute activation into a peak stretch of the hips and pelvis. It's at the top of the movement where your job is to create the greatest tension to pump up your butt. Bret describes it as a “barbell glute press” and he has even done an EMG (Electromyography Muscle Activation Study) that has shown superior activation and engagement of the glutes by barbell glute lifts compared to squats or deadlifts.

This doesn't mean you don't need to bomb your squats and deadlifts anymore. In fact, Bret is a proponent of all three lifts, as long as your unique anatomy allows you to successfully perform them painlessly and through a full range of motion. But it has to be said that if you want to specifically focus on glute development, there is no better movement to perform than the glute lift.

A set of exercises for a beautiful butt with a barbell

When performing each movement, take your time and pay attention to your technique.

Deadlift

Stand up straight, grab the barbell in your hands with an overhand grip shoulder-width apart. Bend your knees slightly. Move your pelvis back, lean your body forward, slide your hands with the barbell down over your thighs, lowering the barbell to knee level. Then smoothly, working the muscles of your legs, thighs, buttocks and core, return to a vertical position. This will amount to one repetition. Perform 30 of these, then rest for 40 seconds. Increase the weight of the barbell and perform another 20 repetitions of the exercise. After a short rest, take your maximum weight and perform 10 more repetitions of the exercise. After this, rest for a minute and move on to the next exercise.

Lunges with a barbell

Take the barbell with an overhand grip, bend your elbows and place the barbell at the level of your collarbones. Stand straight, feet shoulder-width apart. Step your left foot back and lower into a lunge, bending your knees to a right angle. Work the muscles of the buttocks, thighs, abs and back. Then smoothly return to the starting position. This will amount to one repetition. Perform the required number on each leg.

Plie with barbell

Stand up straight, grab the barbell with an overhand grip and place it on your shoulders. Place your feet wider than your shoulders, pointing your toes slightly to the sides. Bending your knees, work the muscles of your legs, back, buttocks and abs, and lower yourself into a plie. Smoothly return to the starting position. This will amount to one repetition. Complete them as required.

"Sumo wrestler" with a barbell

Stand up straight, grab the barbell with an overhand grip and place it on your shoulders. Place your feet parallel, slightly wider than shoulder-width apart. Bend your knees and work the muscles of your legs, back, buttocks and abs, lower yourself into a squat, and lean your body slightly forward. Then smoothly straighten up. This will amount to one repetition. Complete the required number of them.

Squats

Stand up straight, grab the barbell with an overhand grip and place it on your shoulders. Place your feet parallel, shoulder-width apart. Bend your knees, move your pelvis back and lower into a squat. Do not increase the arch in the lower back, work the muscles of the abs, buttocks, back and legs. Then smoothly straighten up. This will amount to one repetition. Complete the required number of them.

Bent over with barbell

Stand up straight, grab the barbell with an overhand grip and place it on your shoulders. Step your right foot forward (the heel of your right foot is slightly forward relative to your left toe). Gently lean your body forward, slightly bending your left leg. Work the muscles of the abs, back, buttocks. Do not increase the arch in your lower back. Then return to the starting position. This will amount to one repetition. Do the required amount in each direction.

One leg squat

Stand with your back to the fitball, grab the barbell with an overhand grip and place it on your shoulders. Shift your body weight to your right foot, bend your left leg slightly and place the instep of your left foot on the exercise ball. Working the muscles of the abs, back, buttocks and legs, bend your right leg, lowering into a squat, and slightly roll the exercise ball back with your left foot. Smoothly return to the starting position. This will amount to one repetition. Perform the required number of repetitions in each direction.

Gluteal bridge (with progression)

Lie on your back, bend your legs and place your feet on the exercise ball. Take the barbell in your hands with an overhand grip and place it at the level of the iliac bones, holding the barbell with your palms. Using your shoulder blades, back of your head and shoulders, lift your pelvis off the floor. Then smoothly straighten your legs, rolling the fitball further away from your body. Without lowering your lower back and buttocks to the floor, bend your knees again and roll the exercise ball towards you. This will amount to one repetition. Complete the required number of them.

Squat with fitball

Stand with your back to the fitball, grab the barbell with an overhand grip and place it on your shoulders. Bend your knees and move your pelvis back, sit on the fitball. Then, working the muscles of the thighs and buttocks, smoothly return to the starting position. This will amount to one repetition. Perform the required number of repetitions.

Main complex

In order to evenly pump the entire muscular system of the musculoskeletal system using a barbell, it is enough to use basic exercises on the arms, legs, back, and chest.

Barbell curl

To perform this exercise, you must adhere to the following rules:

Place your feet shoulder-width apart.
Take the barbell in your hands so that your hands are turned up.
As you inhale, bend your elbows, lifting the barbell to your chin.
As you exhale, return the upper limbs to their original position.

This exercise simultaneously pumps up the biceps, forearm, strengthens the wrist and tendons that activate the phalanges of the fingers.

French bench press

The French bench press is a fairly complex exercise, the technical side of which is as follows:

You need to lie down on a bench with a flat surface so that your head is at the very edge.
Pick up a barbell with a working weight.
As you inhale, move the sports equipment behind your head as far as possible.
As you exhale, straighten your elbows, returning the bar to its original position.

This exercise effectively develops the triceps, covering this muscle from the shoulder to the top of the elbow joint.

Lifting the barbell up overhead

Lifting a barbell overhead is a simple but energy-intensive exercise that is performed in compliance with the following rules:

Place your feet shoulder-width apart.
Bring the barbell to your chin.
As you inhale, straighten your elbows and lift the barbell above your head.
As you exhale, return the sports equipment to its original position.

This exercise pumps up the entire shoulder girdle, and also creates additional stress on the triceps and upper segment of the pectoral muscle.

Squats

Squats with a barbell are a basic exercise that pumps up all the muscles of the lower extremities, as well as the buttocks.

The principle of its implementation is as follows:

You need to place your feet shoulder-width apart.
Bring the barbell behind your head, fixing it on your neck.
As you inhale, bend your knees, squatting as deep as possible.
As you exhale, return to the vertical position again.

Squats with a barbell are an effective exercise for girls to pump up their gluteal muscles.

While performing this exercise, you must ensure that your back remains straight at all times. Otherwise, serious injury may occur.

Pumping the calf muscle

Pumping the calf muscle is an exercise that allows you to develop the lower part of the leg from the ankle to the knee joint.

The technique for performing it requires the following steps:

Place your feet shoulder-width apart.
Bring the barbell behind your head, placing it on your shoulders.
While inhaling, bend the ankle joint, fixing the foot exclusively on the toes.
As you exhale, it again covers the entire area of the sole.

Regularly performing this exercise allows you to make your calf muscles beautiful and voluminous.

Lunges with a barbell

Lunges with a barbell are a complex and difficult exercise that is performed as follows:

It is necessary to place the barbell behind your head, placing it on the shoulder girdle.
As you inhale, take a step forward with the leg bent at the knee as deeply as possible so that you actually perform a squat.
As you exhale, the body returns to its original position.

Similar actions are performed in relation to the next limb. This exercise develops the buttocks and all muscle groups of the leg.

Deadlift

The deadlift is considered one of the most difficult, but at the same time effective exercises for developing the back.

Technique:

Place your feet shoulder-width apart.
Tilt your body forward.
Take the barbell in your hands.
As you inhale, bend your elbows, pulling the sports equipment towards your chest, and also straightening your body.
As you exhale, return the barbell and body to the starting position.

This exercise develops the latissimus dorsi muscle, forms strong chest muscles, which protect the spine from injury.

Bench press

The bench press is one of the basic exercises that is performed using a barbell.

The training process technique is as follows:

You will need to lie down on a bench with a perfectly flat surface.
Take the barbell in your hands, holding it in front of you at chin level.
While inhaling, bend your elbows to such an extent that the bar of the sports equipment touches the surface of the chest.
As you exhale, bend your elbows and straighten your arms, pressing the barbell away from your chest.

This exercise allows you to simultaneously pump up not only the chest muscles, but also develops the shoulder girdle and trapezius.

Lifting the barbell upward from behind the head

Raising the barbell upward from behind the head is a simple exercise that is performed in compliance with the following rules:

Place your feet shoulder width apart
Bring the barbell behind your head, placing it on the line of the shoulder girdle.
As you inhale, extend your elbows and lift the sports equipment upward.
As you exhale, return the barbell behind your head.

This exercise allows you to develop the upper part of the latissimus dorsi muscle, trapezius, shoulder girdle, and also perfectly pumps the triceps.