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.
Essence and basic principles
Exercises to pump up the gluteus maximus muscle should be performed in compliance with the basic principles of training.
The essence of the training process in a gym is the following aspects:
| Basic principles of performing exercises for the gluteus maximus muscle | The essence of the training process |
| Using simulators | The training process aimed at developing the gluteus maximus muscle involves the use of sports equipment such as barbells and dumbbells. At the same time, it is necessary not to focus only on these tools. At least once a week you should pump the back of the thigh using exercise machines. These include weight pulls with the biceps of the hamstrings, and a block leg press (with the athlete lying on his back, which is pressed against the exercise machine bench). |
| Exercises for mass | The organization of the training process directly depends on the result that needs to be achieved upon completion of the muscle development course. Mass gain exercises involve the use of maximum weights that are lifted with a minimum number of repetitions (from 2 to 4 times). |
| Drink plenty of fluids | The main rule for performing all exercises on the gluteus maximus muscle, regardless of whether they are aimed at gaining mass, achieving the effect of relief or endurance, is to drink plenty of fluids. During the entire training set, you must drink at least 1.5 liters of water. The muscle fibers of the hamstrings require a regular supply of large amounts of fluid. Poor drinking or untimely intake of fluid can lead to dehydration of the fibers, as a result of which the athlete will not receive the necessary results in body development. |
| Compliance with the rules of exercise technique | Each exercise that pumps the muscles of the hamstrings must be performed correctly. Insufficiently deep squats with a barbell, performing jerks on the machine, or an incorrectly fixed body position on the machine can lead to a lack of progress in the development of the gluteus maximus muscle, and can also cause serious injury. |
| Relief exercises | One of the areas of the training process is performing exercises with a large number of repetitions. This principle of training is indicated for athletes who have excess adipose tissue and want the result of sports to be a more pronounced release of muscle fibers. |
| Stimulates muscle growth | Regular visits to the gym increases testosterone levels in the blood and also stimulates muscle gain. At the same time, the maximum peak of development is ensured by those muscles that are emphasized during the training process. The principle of stimulating muscle growth is only realized if the athlete regularly visits the gym without missing workouts. |
| Working with optimal weights | Most exercises for the gluteus maximus muscle should be performed with working weights. To implement this principle, it is necessary to gain weight on the sports equipment in such a way that you can perform 8-10 repetitions in 3 sets. Lifting a barbell with a squat, or pressing weights with legs on a machine should occur without jerking or signs of excess weight. |
| Maximum supersets | It is necessary to work with maximum weights at least once every 2 weeks. This even applies to athletes who do not aim to build muscle mass or develop physical strength. Maximum supersets are necessary to ensure that there is no stagnation in the development of muscle fibers and to ensure constant training progress. |
| Using Minimum Weights | The use of minimal weights helps to thoroughly pump all muscle groups and improves blood circulation in the muscle tissues of the back of the thigh. |
| Development of muscle fiber endurance | To develop the endurance of the gluteus maximus muscle, bodyweight exercises are used, which provide training to the hamstrings and also strengthen the ligaments, tendons, bone and connective tissue of the hip joint. |
| Correct cardiac load | In combination with performing exercises on simulators, as well as using barbells, weights and dumbbells, it is necessary to conduct cardiological training. They are aimed at strengthening the heart muscle and the walls of the great vessels. Cardiac training can be carried out in a gym. A treadmill is perfect. At least once a week, when there is no training program for pumping the gluteus maximus muscle, you need to run a distance of 1.5-2 km. This exercise also develops the gluteus maximus muscle, gives it definition, eliminates excess fatty tissue, and at the same time strengthens the cardiovascular system. Ignoring this principle of training over time can lead to heart and vascular diseases. |
| Injury Prevention | The gluteus maximus muscle consists of long fibers that cover almost the entire subcutaneous surface of the back of the thigh. To prevent damage to them, it is necessary to perform a preliminary warm-up, the average duration of which is from 10 to 20 minutes. The entire lower body is warmed up. Warms up the lower back, hips, rear biceps of the leg, and lower leg. When performing squats with a barbell, you need to warm up your back and shoulder girdle. |
Following the above principles of training in the gym and pumping up the gluteus maximus muscle is a prerequisite for those athletes who want to achieve a positive training result in gaining muscle mass, burning excess fat tissue or developing physical strength.
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
Do I need to follow a diet?
It is necessary to adhere to proper nutrition, and not try to go on strict diets, which often disrupt metabolic processes in the body and do not lead to the desired result.
To train your buttocks, your diet is of great importance. If you regularly perform exercises for your butt in the gym, but do not consume enough calories, then the effect of such training will be small. To grow and develop, muscles need nutrition, primarily protein, which is the main “building material” for muscles.
At the same time, it is important to maintain a balance: give the body the necessary “fuel” for successful muscle training, but not exceed the volume of food consumed and closely monitor its composition. If the calories consumed are “wrong” (fast food, sweets, baked goods) and there are too many of them, the worked gluteal muscles will remain under a loose fat layer.
Deadlift: types and possibilities
Another basic exercise for the buttocks in the gym. The most effective and suitable option for women’s training is the Romanian deadlift (straight-legged deadlift). The technique for performing it is simpler compared to the classic deadlift, while the main load goes specifically to the buttocks and the back of the thigh.
Technique:
- stand straight, feet approximately shoulder-width apart, toes slightly turned out, arms together with dumbbells or the barbell are lowered;
- we move our shoulders back, bend our back in the lower back and lift our chest up;
- We begin to lower our hands down, moving our pelvis back and maintaining the lumbar deflection;
- we continue the movement until we can move the pelvis back (otherwise the load goes to the spine);
- We also move back due to the tension of the rear hip and pelvis.
You should also try this exercise with minimal weight and at a slow pace, gradually increasing the number of repetitions.
How to tighten your buttocks at home
To tighten your buttocks at home, you will need 15-20 minutes a day. What exercises should you do to pump up your butt?
High chair
Press your back against the wall and sit as if in a chair. Sit as long as you can. This exercise uses the quadriceps and gluteal muscles. Perform three sets with a minute's rest in between.
Lunges forward
Place one leg forward and squat so that the knee in front is bent at an angle of 90 degrees, the knee of the leg in back should almost touch the floor. It is important that your body weight is in the middle, between your legs. The body must be level. Make sure that the knee of the leg in front does not extend beyond the toe. Do lunges until your muscles burn on one leg, then switch legs. The length of your stride determines which muscles you want to tighten more. For example, with a short step, the quadriceps will be loaded to a greater extent, and the gluteal muscles will rest at this time. A long step, on the contrary, will create the necessary load on the gluteus maximus and hamstrings.
Pelvic lift
Lie on your back, place your feet on the floor, bending them at the knees, stretch your arms along your body. Squeeze your gluteal muscles and slowly lift your pelvis, resting on your feet and hands. Hold at the top point for a couple of seconds and also slowly lower your pelvis. When performing a pelvic lift, you should feel like you are being pulled up by your hips.
Swing your legs back on all fours
Get on all fours, lift one leg, straightening it at the knee. Do 50 swings with one leg and the same with the other. Don't relax your buttocks. To keep your butt tense, keep your leg hanging without touching the floor.
Swing your leg to the side from a side lying position
Lie on your side, prop yourself up on your elbow and swing the leg on top. Perform 50 swings on each leg. Raise your leg slowly, avoid sudden movements.
How often to train?
The training program is designed for 3 days of training in the gym per week. At the first training session, when we have the most strength (after the weekend), we do basic exercises for the legs and buttocks. They put a serious strain not only on the legs, but on the whole body. Light isolation exercises (use only one muscle group) - at the end of the week. The program contains more lower body exercises, so we removed most of the upper body isolation exercises (arms). But don't worry about it. Your arms will get plenty of exercise while training your back. In addition, for girls it is not so important to increase the volume of biceps and triceps as to tidy up their legs and buttocks.
Yes, you can simply add one extra day on your legs to your regular split training program. But many girls don't have time for this. Plus – rest and recovery after training. Not only the muscles, but also the nervous system also needs sleep and rest.
Hyperextension
Among the exercises for the buttocks in the gym, hyperextension stands out. The effectiveness of this exercise is beyond doubt.
Hyperextension is performed on a special simulator, allowing you to strengthen not only the gluteal muscles, but also the lumbar region and the back of the thigh. Technique:
- We take the starting position, placing the cushion of the exercise machine at a level just below the pelvic bones, the rollers of the exercise machine should rest against the calf muscles, we clasp our hands behind our heads;
- we lower ourselves down, bending slightly at the lower back, so that the body forms an angle of 90 degrees in relation to the legs;
- we return back to the position when the legs and body are on the same line, hold for a few seconds.
Having mastered the technique sufficiently, you can perform the exercise with weights, picking up a barbell plate in your hands and pressing it to your chest.
Kinds
Muscles perform several important functions. The motor function ensures the movement of the human body in space, the formative function determines the outline of the figure. The gluteal muscle is one of the largest muscles of the human body.
The full volume of the buttocks is made up of three paired muscles, each of which has a specific meaning:
| Gluteal muscles | Functions |
| Big | Straightens the torso, is responsible for moving the legs back |
| Average | Straightens the torso, tilts the torso to the side, moves the pelvis to the side |
| Small | Participates in abduction of the hip to the side, partial or complete deviation of the torso |
Insufficient physical activity causes the gluteus maximus muscle to sag, the skin of the thighs and buttocks to become flabby, and traces of cellulite appear.
Exercise machines for the buttocks in the gym help ensure visible results with systematic training:
- increase muscle mass;
- correct the volume of the buttocks;
- improve the relief of the gluteal muscle group.
A competent instructor helps you develop a training plan and adjust your nutrition system. When using strength training equipment to pump up the gluteal muscle, split meals and the inclusion of proteins and easily digestible carbohydrates in the diet are of particular importance.
Instructors advise not to forget to control the amount of water you drink, which helps restore the body’s water balance.
Exercise machines for the buttocks in the gym are conventionally classified according to their main purpose:
- Cardio equipment . This is a group of exercise machines that create the illusion of natural human movements. Such movements include running, walking, cycling. Cardio exercises do not involve a specific muscle group, but an entire system that forces you to control your breathing balance and the activity of your cardiovascular system. Some types of exercise machines of this type are aimed at working the muscles of the lower body, but at the same time use the arm muscles, pectoral muscles, as well as the extensors and flexors of the spine.
- Strength training equipment. This is a group of devices that has a narrower focus. To pump the buttocks, a mechanism is used that involves influencing the gluteal muscles by weighting them during movement. They operate under free or built-in weight. Pumping up a specific muscle group on strength training equipment is more effective and becomes noticeable in a short time.
Exercise machines for the buttocks in the gym can be very diverse. The result is achieved through proper planning of classes on all types of simulators. Combining cardio exercise with strength training allows you to increase muscle mass and give each buttock the desired shape.
