Whether you’re watching TV, scrolling through social media or walking around outside, beautiful round women’s buttocks can be seen everywhere these days. Every woman wants to have beautiful buttocks and more and more men also value how their buttocks look, but how do you train your buttocks exactly? In this article we have listed 5 effective exercises for you.
What’s the best way to train your buttocks?
Strength training is the best way to grow bigger and stronger buttocks.
While doing the exercises it is important that you do the consentric phases (the part of the movement upwards) explosively and do the eccentric phases (the part of the movement upwards) very slowly and controlled. Some simple guidelines to follow are:
- Move down in three seconds.
- Hold the movement for one second at the heaviest point (this will be the most tension on the gluteal muscle).
- Move up in one second.
Try to perform 10 to 20 sets per week. When you are a beginner, around 10 will be sufficient and when you are more advanced you will be able to handle a bit more. Perform 8 to 15 reps per set.
Top 5 glute exercises
This top 5 will contain good exercises for the buttocks. There are three main glutes to train. These are called the gluteus major, the gluteus medial, and the gluteus minor. To grow big buttocks, the big gluteal muscle is the most important to train, but this top 5 contains exercises for all gluteal muscles.
1. Squats
The squat is one of the best known buttock exercises with weights. This exercise also works the upper legs a lot. While squatting you can increase the tension on the buttocks by holding the squat at the deepest point. Perform the squat as follows.
- Place dumbbell with weights on the squat rack.
- Bring your body under the barbell.
- Let the barbell rest between your shoulders and trapezius muscle.
- Make sure hands are level on each side of the barbell.
- Keep your feet shoulder-width apart with your toes slightly turned out.
- Tighten your core, keep your chest up and pull your shoulder blades together.
- Take a deep breath and fill your stomach with air.
- Unlock the dumbbell.
- Step back away from the rack.
- Lower your legs until your knees are at a 90-degree angle and hold the squat briefly at this point.
- Only exhale when you are back up and hold your tension constantly.
Watch the video below for even more points of interest.
2. Hip Thrust
The hip thrust is also one of the most popular and effective glute exercises. To begin with, you can perform this exercise on the floor without weights and later you can perform this exercise with your back on a bench and a dumbbell on your hips as weight. Perform the exercise as follows.
- Lie on your back with your arms at your sides, your knees bent and your feet on the floor.
- Squeeze your glutes, push through your heels and push your hips up so that you form a straight line from your knees to your shoulders. Your knees should now be at a 90 degree angle.
- Hold this position for a second and squeeze your glutes hard.
- Lower your hips in a controlled manner.
Watch the video below for even more points of interest.
3. Glute kickback with cable
The Glute kickback is an isolation exercise for the gluteal muscle. This is one of the best exercises for your buttocks. You could perform these exercises on your hands and knees with no weight, but this is too easy for most people. With a pulley machine you can make the exercise as heavy as you want.
- Attach your ankle strap to your ankle.
- Stand in front of a cable pulley machine so that your right ankle is in line with the cable.
- Attach the ankle strap to your right ankle.
- Set the desired weight on the pulley machine (it is best to start light and work your way up).
- Hold the frame for support and hinge at the hips to keep your chest upright.
- With your core engaged and knees slightly bent, squeeze your glutes to pull your right leg back.
- Keep your left leg firmly planted to ensure balance.
- Slowly return your right leg to the starting position, bending at the knee.
- Repeat for reps, then switch legs.
Watch the video below for even more points of interest.
4. Bulgarian split squat
The advantage of this exercise is that it is less stressful for your lower back than, for example, a squat. You can also easily perform this exercise anywhere. Follow the steps below when performing the exercise.
- Stand one step in front of a knee-high platform. Extend your right leg behind you and rest your toes on the bench.
- Straighten your hips and shoulders.
- Keeping your torso upright, slowly lower your right knee toward the floor. Your front knee will form an angle of about 90 degrees (it can go further depending on your mobility; just make sure your knee doesn’t sink in).
- Make sure your weight is evenly distributed over your entire foot.
- Reverse the movement and return to the starting position.
- Squeeze your back glute at the top of the movement.
Watch the video below for even more points of interest.
5. Hip abduction
Do you want to train the side of your buttocks? The Hip abduction machine is perfect for this. This is also one of the best known glute exercises. Almost every gym has this machine, but if your gym doesn’t have it, you can also perform it with a cable and an ankle strap as in exercise three. Instead of straight back, you can move your leg to the side. This exercise is fairly self-explanatory, but we still have a short explanation for you below.
- Sit in the machine and set the correct weight.
- Move your legs out and hold this position for a second.
- Then move your legs back in in a controlled manner.
Watch the video below for even more points of interest.