TOP 4 exercises for the upper buttocks

Main functions of the gluteus medius muscle

Have you heard about such a disease as arthrosis of the hip joint? And you won’t hear it if you pump the gluteus medius muscle. It is her weakness that becomes one of the provoking factors of this disease. For the same reason, we feel aching pain in the pelvic area after a long walk.

Musculus gluteus medius (the Latin name of our heroine) refers to stabilizers, that is, it is responsible for supporting the body. That is why strengthening it is necessary to improve posture, as well as form a beautiful and confident gait. And this muscle visually tightens the butt, so the question of pumping it up is by no means idle. For athletes, exercises for the gluteus medius muscle help improve personal performance in running and jumping.

The main function of this muscle in movement is to abduct the hip to the side, as well as rotate it inward and outward. Here lies the answer to the question of how to pump up the gluteus medius muscle - with the help of a variety of exercises with leg extensions and leg lifts.

Participation in sports[edit | edit code]

The gluteus medius muscle is one of the most important hip abductors and stabilizes the hip joint and pelvis on the side of the supporting leg through isometric contractions during race walking, running and single-leg stand. This muscle is involved in movements in many sports (all sports with elements of running - triple jumps, fencing, contact sports, artistic gymnastics, figure skating and speed skating). In addition, with a fixed pelvic girdle, the hip is dynamically abducted, which is required in sports such as artistic gymnastics, figure skating, breaststroke, and various contact sports. The front part participates in the work of the flexors and internal rotators of the hip (during breaststroke). The posterior part contracts jointly with the hip extensors and external rotators and contributes to the action of the gluteus maximus in figure skating, gymnastics, discus throwing, and contact sports.

How to pump up the gluteus medius muscle: general recommendations

The gluteus medius muscle is a problematic area of ​​the body in many ways. Therefore, many athletes do not pay due attention to it, putting their main efforts on strengthening the upper part of the buttocks. Or they swing it obviously incorrectly, because they cannot focus on it.

To make sure your workouts are as effective as possible, follow these simple guidelines:

• alternate strength and high-repetition training;
• exercise with average weight, otherwise the main part of the load will be on the gluteus maximus muscle;
• Perform all exercises as technically as possible, avoiding unnecessary movements;
• Before you start pumping up the gluteus medius muscle, “tire” it with a base (barbell squats, deadlifts, Romanian deadlifts, etc.)
• buttock training should be carried out no more than once a week. And it’s better in combination with leg training.

Some recommendations

To properly pump the upper buttocks area, you need to follow the following rules:

• alternating strength and high-repetition modes;
• training with moderate weights so that the large muscles of the buttocks do not take on the main work;
• the pelvic area must be completely stable - any movements, even by inertia, will reduce the effect of the exercises;
• Working out the gluteus medius muscle follows the main exercises.

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To better work this muscle, it should first be “tired” with basic training.

To work the upper zone of the gluteal tissues, a variety of abductions in a standing or lying position work best.

1. Leg raises

IP - lying on your side, the lower arm is bent and serves as a support for the head, and the other palm fits tightly to the floor, stabilizing the body. Smoothly lift the foot of your working leg to create an angle of 30 degrees. Hold this position and slowly lower it. Perform 4 steps for 15 rubles. on each leg.

When performing, make sure that your working foot does not touch the bottom. Extend your supporting lower leg slightly so that the toe of your upper leg almost touches its heel. For those who find this exercise easy, you should not lower the foot all the way and use weights for the feet.

Leg abduction

I.P. - standing. When performing, hold your hand on some ledge or handrail. Take a couple of steps away from the wall. Bend your foot back forcefully, but not more than 45 degrees. Lock the position. Then smoothly return to IP. Do the same for the other leg. Perform 4 steps for 12-15 rubles. on each leg.

To enhance the effect, you can use a rubber band. When performing, it is necessary to avoid inertia and ensure that when abducting, the muscles of the buttocks work strictly.

Leg abduction and swings

I.P. – palms and knees rest firmly on the floor. Keep your back straight, arms straight, knees at right angles. Move your hip to the right; this work is done only by the muscles of the hip joint. As soon as the thigh becomes parallel to the floor surface, stop for a couple of seconds and return to IP. Also repeat on the other leg. Now take each leg back. Perform 5 steps for 20 rubles. for each leg.

Stand ups

To complete this you will need a small cabinet or bench. To perform, you need to climb up and down from the stand. To increase efficiency, you can pick up weights or dumbbells, alternate the positions of your feet when lifting - place your feet wide, along the edges of the pedestal, then alternate them with your feet brought together.

When lifting, try not to push off with the foot that is on the floor, but to rise using the strength of your thigh. Published

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Exercises for the gluteus medius muscle at home

Horizontal scissors

The technique for performing this exercise is very simple. We lie on our back, raise our legs at an angle of about 40 degrees, move them apart, and then move them back crosswise. The greater the amplitude of reduction and extension, the better the gluteus medius muscle is worked. Plus, it's a great ab workout. We perform 25 repetitions in 3 sets.

Pistol

For this exercise, you will need a high-backed chair or chest of drawers. Slowly squat on one leg, holding the support with your hand and keeping your back straight. At the bottom point, hold for half a second. The deeper the squats, the stronger the buttocks. But for beginners it is better to do this exercise at half the amplitude. We perform 5 repetitions on each leg in 3–5 approaches, gradually increasing the load.

Swing your legs to the side (“fire hydrant”)

It is performed standing on all fours, supported by hands and knees. The angle between the stomach and hips is straight. Raise the bent leg to the side until it is parallel to the floor. We perform 20–25 repetitions for 3–4 approaches.

Stepping (climbing)

To perform this exercise, you will need a platform 40–60 cm high. This can be a bench or a high step. We take a step onto a hill, straighten our leg and place the second one next to it. Too easy? Then take a heavy dumbbell in each hand. If you don’t have suitable sports equipment at home, 2 five-liter bottles of sand will do. We perform 5 approaches for 1 minute.

Curtsy squat

Starting position: standing, feet shoulder-width apart. With your left foot, take a step back and to the side, moving it behind your right leg (distance approximately 25–30 cm). Lower the knee of your left leg to the floor, squatting. Straighten the leg, put it in its original position and repeat the same thing in a mirror for the right leg. Attention: do not allow your knees to extend over your toes. Standard number of repetitions: 15–20 in 3–4 sets.

Many gluteus medius exercises place significant stress on the knee joints. Therefore, it is better to take care of strengthening this part of the body in advance. How to pump up the gluteus medius muscle at home more effectively? Use fitness bands, attaching them to the middle of your thighs.

How to pump up your upper buttocks yourself: basic exercises

Let's talk about basic exercises that help pump up the muscles of the buttocks of girls.

• Squats are a method that everyone knows.
• You can do deadlifts in the gym or at home. By the way, the method, when performed correctly, is also one of the most effective. Here, in order to pump up a certain area, for example, we are interested in the upper part of the buttocks, it is important to follow the rules of execution.

Another exercise - the upper part of the buttocks swings like this:

• we approach the chair,
• We take a pose that imitates squatting on a chair, but not completely,
• remember exactly what position your arms, legs, back took,
• repeat the same exercise, only this time remove the chair, 15-25 times.

The upper area will also pump well if you follow all the recommendations mentioned above, but also put a couple of books or a hard cloth folded several times under your socks - any support.

The upper gluteal region is pumped up using another method:

• lie down on a mat or any soft flat surface, maybe even a yoga mat;
• place your legs on the protruding part (20-30 cm from the floor),
• Now try to raise your pelvis as high as possible.

Home conditions do not always allow it, but if there is such an opportunity, you can increase the load. To complicate the exercise, place a weight plate (small or medium size, depending on your level of training) on ​​your abs.

The third level of difficulty of the exercise just mentioned is this variation. We place a pancake on the abs and raise the pelvis. If you go to the gym, then you need to ask the friend with whom you work out together to press a little on your abs with a weight plate. At this point, resistance is applied, which leads to tension in the gluteus maximus muscles.

The next exercise is elementary. You will need to lie down on a sports bench so that your stomach is down. It is important to adopt a position in which your hips hang down and your feet touch the floor. From the starting position, lift each leg in turn.

When you have not yet managed to pump up the muscles of your buttocks, but already have results, you can complicate this exercise - add weights - start with 0.5 kg, gradually increase the weight to 2 kg.

It happens that the muscles get used to performing the described exercise. In this case, you should resort to dumbbells.

Another exercise - for those who have home exercise equipment, it is not necessary to go to the gym. In particular, hyperextension.

Such a simulator is installed at an inclination of thirty to forty-five degrees, usually it is possible to adjust the inclination. The girl can put her feet up and fix the position, and lie with her stomach on the surface. Now we lift the body up. Just don’t use your hands for this: only the gluteal muscles act.

Now on the portal hudeem-bez-problem.ru we’ll talk about how you can pump up your upper buttocks at home, when there are no exercise machines or sports equipment. Moreover, not everyone has the opportunity to visit the gym.

Exercises for the gluteus medius muscle in the gym

In the gym, you can perform all the same gluteus medius exercises as at home, using weights: barbell, dumbbells, ankle weights. But there are also those that can only be performed in the gym.

Breeding legs in the simulator

This is the most popular exercise for the gluteus medius muscle, since it also affects the gluteus maximus. And the necessary exercise equipment is available in almost every gym. The technique is extremely simple: we sit down, place our legs on special stands and do side-to-side extensions. It is extremely difficult to make any mistakes here. But there is one important nuance: lean forward to better feel the muscles working. We do 20 repetitions in 3-4 sets.

Leg abduction in a crossover (swing your leg sideways in a crossover)

We stand sideways to the crossover. A special cuff is installed on the lower block of the simulator, which must be fastened on the ankle of the far leg. We cling to the rack of the machine with our hands to maintain balance and move our leg to the side, lifting it as high as possible. We perform 15–20 repetitions in 3–4 sets.

Bench press

This exercise for the gluteus medius muscle works no less effectively than for the quadriceps. It is also quite easy to do. But this is in terms of technology. But the load on the lower body will be serious. We sit down (or rather, lie down) on the machine, rest our feet on the lower part of the platform and perform flexion-extension.

For beginners, it is better to start with light weights. For men – 10–20 kg, for women 5–10 kg. And this does not take into account the weight of the platform itself. We systematically increase the load with each new workout, while gradually reducing the number of repetitions. For example, with 20 kg we do 45 flexions and extensions, and with 100 kg – 15. And all this in 3 approaches.

How to pump up the function of the gluteus medius muscle of the buttock: proper nutrition for productive training

Physical activity provides a stimulus for muscle growth, but it is impossible without the supply of a sufficient amount of “building material”. And we’re not just talking about the amino acids that make up muscle proteins, but also about vitamins and minerals. All of the above and even more contain the natural biocomplex Leveton XXL .

In addition, muscle growth is impossible without the participation of sex hormones. And mainly testosterone, the level of which drops with overload. Leveton XXL , which contains natural analogues of human hormones, will also help fill this deficiency Our body uses them at its own discretion, so the use of this remedy normalizes hormonal levels, but does not go beyond the physiological norm. This will allow the body to reach its maximum without side effects.

And to absorb a sufficient amount of protein from food and sports supplements, the uninterrupted functioning of the liver is necessary. The plant bitterness of elecampane will help improve its functioning and stimulate the secretion of bile. It also contains inulin, which helps improve intestinal perilstatics and normalize its microflora. This natural hepatoprotector is available in a convenient tablet form - in the form of the drug Mezi - Vit + .