Hips! Butt! You won't have to hide them anymore. All you have to do is do our daily leg and butt exercises in the gym. Below are various exercises and how to perform them. A leg and butt trainer doesn’t have to be in the gym or be complicated to build beautiful thighs and butt, you can do it at home.
Start following this program at least three months before your wedding and you will be amazed at the results: a firmer butt and thighs, and complete self-confidence!
It is extremely important to maintain an adequate and well-balanced diet while following this program to achieve the best results. Now let’s figure out which exercise machines to use to pump up your buttocks and legs.
Exercises in simulators for legs and buttocks
Squats
The picture shows a leg and butt exerciser, but you can do this movement simply with a barbell. Place your feet shoulder-width apart; Place a barbell on the back of your shoulders. Squat down at your hips, bend your knees and begin squatting until your thighs are parallel to the floor, as if you were sitting on a chair. If your heels are unsteady on the ground, lean your torso forward. Then return to the starting position without closing your knees.
Leg press
Lie on your back on the seat of a leg press machine. Place your feet on the plate shoulder-width apart. Press down on the weight with both feet and release the safety clamps. Slowly lower the weight until a right angle is formed at the knee joint. Then return your legs to their original position without closing your knees.
Romanian deadlift
Stand straight, place your feet shoulder-width apart, and hold the barbell in front of you with your arms down. Bend forward at the waist, squat at the hips. Keep your back straight, don't lower your head. Tighten your buttocks and begin to lean forward, without bending your knees. Stop when you feel your hips fully tense and return to your starting position.
Lunges with dumbbells
Hold dumbbells with your arms down at the sides of your body. Place one foot in front of the other. Bend your back leg at the knee joint and tilt it towards the ground. Tighten the muscles in your thighs and buttocks and do not allow your front leg to move forward. Repeat the movement without moving your legs.
Lying leg curl
This thigh exerciser is designed to tighten the muscles in the back of your legs. Lie face down on the machine with your knees in front of the edge of the bench. Place your Achilles tendon (located below your calves) under the soft pads. Bend your knees, squeezing your glutes to lift the weight.
Leg extension
This thigh exerciser will help you work the muscles on the front of your legs. Sit on the leg extension machine, rest your back on the machine chair, and your feet on the soft bolsters at the level of the ankle joint. Extend your legs, straightening them at the knee joints. Hold your legs in this position for a few seconds, and then gradually return to the starting position.
Thigh abduction
This butt and thigh exerciser will help strengthen the muscles in your inner legs. Sit on a hip abduction machine. The sides of the legs should rest against special soft bolsters, and the feet should be secured to the stands of the machine. Try to move your legs out to the sides as far as possible, trying to overcome the resistance from the weight you have chosen, then slowly return your legs to their previous position.
Adduction of thigh muscles
Sit on the thigh adduction machine. The insides of your legs should rest on the soft bolsters, and your feet should be supported on the pads of the machine. Adjust the distance between the rollers. Start the exercise by bringing your legs together until they stop, and then spread your legs again.
Standing calf raises
Stand on the machine so that your shoulders are under the soft cushions and your toes are on the platform of the machine. First, rise up on your toes and then lower down, while your back should be straight and your knees should not bend.
Seated calf raises
Sit on a calf raise machine and place your knees under the pad so that the angle between your calves and hamstrings is 90 degrees. The heels are not located on the platform of the exercise machine. Start by lifting the weight up, to do this, lift your heels higher (the toes are on the platform of the machine), then lower them back to the floor.
The best home exercise machines for buttocks and thighs
Most home workouts are aerobic in nature (done at relatively low loads and high repetitions). This means that, in addition to working out the buttocks, the athlete improves endurance, burns calories and excess fat. Aerobic training also has a positive effect on the functioning of the cardiovascular system.
Stepper
Among all the home exercise machines, only the stepper allows you to specifically work out your buttocks and thighs. They work on it for at least 30-40 minutes. After this period of time, the body begins to actively burn excess fat.
Sometimes the stepper is also used as a warm-up before training. In this case, 10-15 minutes of practice is enough.
When performing the exercise, you need to maintain a straight back position and step only with your full foot. This will allow you to get the best results from your workout.
Treadmill
Running on a treadmill has little effect on increasing muscle mass. However, this option helps burn excess adipose tissue and improve the athlete’s body contour.
Running allows you to load almost all major muscle groups, and is also one of the best ways to develop your respiratory and cardiovascular systems. To further stress your legs, you can increase the inclination of the treadmill. The rotation speed is chosen based on the athlete’s level of training: training should last at least 30-40 minutes.
Orbitrek
Orbitrek also allows you to use your buttocks. The load is not as high as when working on a stepper or training in the gym. However, the orbitrack is also suitable for working the leg muscles, increasing overall endurance and coordination of movements.
Important! Working on an elliptical trainer ensures minimal stress on your joints and knees (less than running or cycling). This equipment is optimal for those for whom squats with additional weights and leg presses are contraindicated.
Exercise bike
An exercise bike is one of the best ways to develop leg muscles at home. It allows you to load your hips and gluteal muscles no worse than a stepper.
You can also influence the final result by changing the intensity of the load. Long-term training with low resistance will increase endurance and burn excess fat tissue. And by setting high resistance and conducting short sessions, you can increase muscle mass and build size.
Hips and butt training program in the gym
In order to achieve maximum results, you must follow this program strictly and as described in this article.
Workout Day 1:
- Barbell squats - 3 sets, 8-12 reps per set
- Leg press - 2 sets, 10-15 reps per set
- Lying leg curls - 3 rounds, 12-15 reps each
- Hip abduction - 3 sets, 15-25 reps per set
- Standing calf raises - 3 rounds, 15-20 reps per set
Workout Day 2:
- Romanian Deadlift - 8-12 reps x 3 sets
- Lunges with dumbbells - 3 sets, 10-12 reps per set
- Leg extension - 2 sets of 12-15 reps
- Hip adduction - 3 sets, 15-25 reps per set
- Seated calf raises - 15-20 reps per set, 3 rounds
Exercise bike
Exercise machines for the buttocks in the gym are represented by classic cardio equipment. They help work out muscle groups in the lower torso. In gyms, they use bicycle machines with a disc block grip. These devices allow you to avoid uneven load distribution.
Main functions of the bike station:
- helps to lose extra pounds;
- increases overall endurance;
- improves blood flow;
- strengthens the muscles of the legs and buttocks.
When performing exercises, it is important to follow the basic rules:
- when performing the exercise, the knees should not be brought together;
- the load does not need to be transferred to your hands;
- the back should be straight;
- your feet should remain parallel to the floor.
Classic exercises that help strengthen the muscles of the buttocks in the gym - exercises on exercise bikes.
Exercises on an exercise bike are recommended to be combined with strength exercises. The choice of program depends on the state of health and characteristics of the body. To pump the gluteal muscle, it is enough to spend 20 minutes on a bicycle station. three times a week. The result becomes noticeable after 1 -1.5 months. subject to proper nutrition and recovery from regular physical activity.
Hackenschmidt installation
Another decent butt workout machine at the gym is the hack squat machine. Once developed by the Russian wrestler and circus athlete Georg Hackenschmidt, a set of exercises for the lower body is now used everywhere in gyms. And one of the most popular exercises in it is hack squats. The point is to perform familiar squats in an unusual setup. It itself is a structure standing at an angle of 30-40 degrees and allowing the platform to slide along the frame pipes during squats. At the same time, the side steel projections allow you to hang weights that are convenient and comfortable for the trainee as pancakes.
Initially, the installation is intended to work the quadriceps and anterior femoral muscles. But with the correct positioning of the legs and the turn of the toes, the gluteal muscle is actively involved. How to squat correctly in the Hackenschmidt setup?
If you want to focus on the gluteus maximus muscle and the area of the outer thigh, you need to place your legs together on the support platform, and if you want to pump the inner thigh along with the gluteus maximus muscle, your legs should be shoulder-width apart. When setting your legs wide, it is imperative to ensure that your knees and toes are pointing in the same direction - this minimizes the risk of injury to the knee joints. We must not forget that the main emphasis should be on the heels, so the feet should be placed as high as possible on the installation platform, without going beyond its perimeter. The foot must be fully supported, without going beyond it, to avoid the risk of injury. Three sets of squats 8-10 times will be enough to work the buttocks.
Hyperextension trainer: benefits of exercise
It can be inclined or horizontal, and consists of a pair of pillows and foot bolsters. To ensure that the hyperextension machine is suitable for athletes of different heights, it can be adjusted in height.
Training on such a machine for the back, hips and buttocks is comfortable and safe. Hyperextension training is optimal for strengthening the back for beginning athletes for whom the vertical load on the spine poses a risk of injury, or for whom the practitioner has injuries in the lower back.
Hyperextension classes primarily load the lumbar vertebrae and are an excellent way to warm up, warm up, and develop back flexibility.
Exercise hyperextension
