Exercises for buttocks at home and in the gym: TOP-15, sample programs

For our beautiful readers, we publish a large material devoted to training the lower body. In the article you will find exercises for the buttocks, programs for the gym and home, a bonus with a squat sign, as well as a lot of useful details. Enjoy reading! Learn and apply.

Anatomy of the gluteal muscles

For a comprehensive training of the buttocks, not only squats are needed. To find effective exercises, it is useful to know the structure of this group.

The gluteus maximus muscle

A large muscle with a rhomboid shape. It is responsible for how much the buttocks will stand out. The upper edge is attached to the sacral and iliac bones, the lower - to the femur and tibial tract.

Exercises for buttocks at home and in the gym: TOP-15, sample programs

Functions :

  • holding the body in an upright position;
  • abduction and extension of the thigh.

Middle gluteus

A muscle that looks like a triangle.

The upper wide edge is attached to the iliac crest, the lower - to the trochanter of the femur.

Exercises for buttocks at home and in the gym: TOP-15, sample programs

Functions :

  • stabilization of the hip joint;
  • abduction, extension and rotation of the hip.

Small gluteus muscle

It is located deep beneath the large, therefore it does not externally stand out. The upper edge is attached to the inner plane of the ilium, the lower - through the tendon connects to the femoral trochanter.

Functions :

  • helps to stabilize the body during movements;
  • is involved in the abduction of the leg.

Shape of the female buttocks: what does the “Brazilian booty” look like?

“Brazilian booty” is the popular fifth point shape. Its symptoms are a large volume of gluteal muscles, elasticity and a smooth surface without cellulite. In the lower part, at the place of transition to the thigh, wrinkles should not form. Brazilian buttocks belong to one of four varieties - round. Let's analyze in more detail.

V-shape or triangle

It is characterized by good volume in the upper part and narrowing of the muscles down to the place of transition to the thigh. As a rule, thin girls possess a deficiency of female sex hormones, estrogens, in this form of buttocks.

Exercises for buttocks at home and in the gym: TOP-15, sample programs
The shape of the Latin letter V or an inverted triangle.

The main recommendations of doctors: eat more vegetables and fruits, get enough sleep, refuse hormonal preparations. Tips from the fitness trainer: to improve the shape of the buttocks, do strength squats, lunges, swing legs.


It is characterized by the same width in the upper and lower parts of the gluteal muscles. There are no lateral bulges, which creates the outlines of a square or rectangle. Despite this, this form is considered a sign of good woman health.

Exercises for buttocks at home and in the gym: TOP-15, sample programs
The shape of a square or rectangle.

In order to bring the buttocks to a more rounded appearance, it is recommended to conduct complex exercises, including both basic exercises (squats, lunges, etc.

) and isolating (for example, lateral leads under load )


It is characterized by a uniform distribution of muscle fibers in the gluteal region, forming beautiful roundness. In this case, the ideal form is observed from both angles: rear and side. It testifies to good health and hormonal balance.

Exercises for buttocks at home and in the gym: TOP-15, sample programs
Round shape or circle shape.

The girl only needs to keep fit and prevent the formation of cellulite.

Key recommendations from a fitness trainer: regular gymnastics and lightweight aerobic exercise.

Inverted "heart"

Characterized by the uneven development of the gluteal muscles. Namely, the lower part is more voluminous than the upper. As a rule, this form indicates a lack of the female hormone estrogen. At a young age, the "buttocks-heart" look attractive.

After 25-30 years, sagging of the lower part may appear.

Exercises for buttocks at home and in the gym: TOP-15, sample programs
A shape resembling an inverted "heart".

The main recommendations will be: proper nutrition, weight-lifting exercises (squats, lunges, etc.), cardio.

What affects the form?

The main factor is genetics.

The little girl gets the structure of the gluteal region from her mother. However, do not worry! Even if the buttocks are flat or square, all imperfections can be corrected with good nutrition and exercise.

Sports activities in childhood also have an impact. Girls accustomed to moderate physical activity, reaching adulthood, get beautiful outlines of the buttocks. And with the appearance of cellulite, they easily part with it, since the body has been "accustomed" to sports since childhood.

Diseases, injuries or hormonal disruptions during the formation of the female body (10-15 years) have an adverse effect on the appearance of the buttocks. With timely treatment, as a rule, it is possible to avoid uneven development of muscle fibers in the pelvic area.

In adult women, the outlines are affected by pregnancy and low motor activity. Change in shape is most often associated with the accumulation of subcutaneous fat. Therefore, you only need to do moderate cardiac loads and adjust the diet.

Contraindications for training the gluteal muscles

When performing exercises for the buttocks, athletes use the lower limbs. Therefore, the main contraindications will be injuries to the joints:

  • of the hip;
  • of the knee;
  • of the ankle.

Care should be taken in training after stretching or tearing of the leg ligaments. With varicose veins, you should first consult with a phlebologist. In general, do not hesitate to find out with your doctor and coach all your contraindications.

Protect your health!

Some force elements, such as squats, exert axial pressure on the spine. Because of this, athletes with a problematic back are contraindicated.But do not be upset, there are other basic exercises that comprehensively work out the gluteal muscles, for example, leg presses in special simulators.

In most elements, weights are used for the lower body. Therefore, squatting, doing lunges and leg presses is not recommended for pregnant girls and recently born mothers.

After childbirth, do general strengthening exercises. After 4-6 months you will be able to start full-fledged training.

We start with a warm-up

Before each lesson, we recommend that you warm up the body well. This will help to fully engage the target muscles and reduce the likelihood of injury.

For warming up before training the buttocks, complex exercises that directly involve the entire lower body are best suited.

Such loads include light running, walking in an elliptical trainer, pedaling a bicycle ergometer.

If you work out at home, do warm-ups using squats with your own body weight, jumping rope or running in a place with high hips. Recommended aerobic warm-up time is 10-15 minutes .

Types of exercises for tightening the buttocks

All elements for training the lower body can be divided into three large groups.


Power elements designed to increase the volume of the gluteus maximus muscle.

Girls who want to have a “Brazilian ass” need to build their program around such exercises. The basic loads include:

  • squats;
  • leg presses;
  • lunges;
  • gluteal bridges;
  • jumping from extra weight.


Power elements designed for the development of the middle and small gluteal muscles. These muscles do not stand out so much, but to create a beautiful shape they are also recommended to work out. To isolating loads include:

  • legs abduction in different directions;
  • lifts of the lower extremities with weight.


Elements that allow to comprehensively train all three sections of the gluteal muscles. The athlete does not make active movements, and the load is created by maintaining tension in the target muscles for a certain period of time. Static exercises include:

  • “high chair”;
  • holding the pose in a lunge;
  • bridge in static.

Good to know! Workouts with your own body weight are used, as a rule, for a general tightening of the figure. If you want to increase the volume of the gluteal region, then weights can not do without weights.

It is the extra weight of the projectile that will cause muscle fibers to hypertrophy.

15 effective exercises for the “Brazilian buttocks”

We examined the theoretical foundations. It's time to get started! We offer effective exercises that allow you to pump up volumetric buttocks in a short time.

Choose the items you like and do them 3-4 times a week.Between training days, pause for a day or two to recover.

Each exercise is described in detail in a separate article. Here, for convenience, we present only the technique and key recommendations. You can study the elements in detail in the materials on the site.

Exercise "Superman" or hyperextension while lying on the floor

Let's start with a simple one. This exercise will not increase muscle in volume, but will bring the muscles to tone, prepare for stress and is perfect for beginners.

Technique :

  1. Take the starting position: lie on your stomach, stretch your arms forward.
  2. Straighten your legs, press your forehead to the floor.
  3. Exhale and simultaneously raise the upper and lower limbs by 15-20 cm.
  4. Bend the lumbar as much as possible and tighten the buttocks.
  5. Hold this position for 2 seconds.

  6. Then, breathing in, lower your arms and legs to the starting position.

Recommendations :

  • Novice athletes are allowed to make the lightweight Superman by lifting the opposite limbs one at a time.
  • To trained athletes, in order to complicate the implementation, we recommend using weights on the wrists and ankles.
  • At the bottom, do not place your palms and feet on the floor. So you save the payload and increase the efficiency of the element.

  • Try to achieve a burning sensation in the gluteal muscles. To do this, do 3 sets of 20-25 repetitions.

Classical squats with a barbell

A comprehensive study of the bottom of the body. To maximize your buttocks, place your legs wider than your shoulders.

Technique :

  1. Place the bar on the power racks at chest height.

  2. Grasp the bar with your palms and "step" under it.
  3. Press against the projectile with the trapezius muscle and remove the weight from the stops.
  4. Move back half a meter, place your feet a little wider than your shoulders, turn your socks outward at 45 °.
  5. With a breath, bend your knees at the same time, take your pelvis and sit down.
  6. Having reached the bottom point, focus on stretching the gluteal muscles.

  7. With an exhalation, rise smoothly.
  8. Do 3-4 sets of 15 repetitions.

Recommendations :

  • Before performing strength approaches, stretch your legs with light squats with an empty bar (2 sets of 15 times).
  • If you have problems with the back, replace the classic squats for the buttocks with a leg press in a special simulator.
  • Try not to extend the knees to the toes, as this can lead to overstrain of the knee joints.

  • Hold the bar on the trapezoid and posterior deltoids, do not lower it below, otherwise the shoulder joints are injured.
  • Keep deflection in the lumbar until the end of the approach. To do this, bring the shoulder blades together and raise your head.
  • Avoid lowering your knees. If this happens involuntarily, then the weight of the bar is too large.

If you have a disease or back injury, squats with a barbell can (with the permission of a doctor) be replaced with a leg press for buttocks.The element is performed in a special "sitting" simulator and imitates the work of the lower extremities during a squat.

An important condition in the leg press is to place your feet closer to the upper edge of the jogging platform. Such a setting will help move the load on the gluteal muscles.

Plie squats


  1. Take the starting position: stand upright, spread your feet wide (70-80 cm), pick up a dumbbell or kettlebell.

  2. Turn the socks out.
  3. Straighten your shoulders and slightly bend the lumbar.
  4. Inhale and gently lower the pelvis to the parallel of the hips with the floor.
  5. Exhale and push through the heels up to the original stance.
  6. Do 3-4 sets of 15 repetitions.

Recommendations :

  • At the highest point, tighten your gluteal muscles to increase your payload.
  • Make sure that your knees move in the same plane as your feet. Do not allow information inside.
  • Having risen to the starting position, do not extend the knee joints completely.
  • Perform both phases of exercise under control.

    Avoid jerks and quick lowering of the pelvis.

  • Do not round your back.

Lunges forward

The purpose of the exercise is to work out the hips. To shift the focus on the buttocks, we take a step a little wider than in classic lunges. Such a movement is more complicated, but it gives the desired effect.

Technique :

  1. Stand upright, lower your hands along the body.
  2. Straighten your shoulders, slightly bend the lumbar.
  3. Inhale, step forward broadly and lower yourself into a lunge.
  4. Focus on stretching your buttocks.
  5. Exhale and rise slowly.

  6. Repeat the lunge on the other leg.
  7. Do 3-4 sets of 15 repetitions per limb.

Recommendations :

  • Before the main approaches, complete 1-2 warm-up sets to warm up the muscles.
  • Hold the case upright. Avoid pushing forward - this may lead to a fall.

  • Do not extend the exposed knee by the toes, so as not to overstrain the knee joint.
  • To create extra load, take dumbbells or weights in your hands. You can also lunges with a barbell on your shoulders.
  • Press the “front” foot to the floor not with your toe, but with your whole foot. So you reduce the load on the knee joint.

Lunges back


  1. Straighten and clasp your hands in the lock at chest level.
  2. Spread your shoulders and create a slight arch in the lower back.
  3. On inhalation, take your right foot back.
  4. Place it on your toe and gently lower yourself into a lunge.
  5. Exhale and rise to the initial stance.

  6. Move in the opposite direction.
  7. Do 3-4 sets of 15 reps on each leg.

Tips :

  • Hold the chassis upright and do not lean forward. Otherwise, the load on the knee joint will increase.
  • To complicate the exercise, take weights, dumbbells in the palm of your hand or place a barbell on your shoulders.

  • For beginners, we recommend that you perform this element in Smith's simulator.
  • Make sure that the knee of the “front” leg remains in the same projection with the foot. Avoid leaning your hips inward.

Bulgarian lunges


  1. Move back a meter from the horizontal bench.
  2. Turn your back, squeeze your hands into the castle near the chest.

  3. Take your right foot back and place it with your toe in the bench seat.
  4. For better balance, move the "back" foot 10-15 cm to the right.
  5. Straighten the spine, straighten your shoulders.
  6. Inhale and lower the pelvis to a 90 ° angle at the knee.
  7. Exhale and rise slowly.

  8. Do 3-4 sets of 12-15 reps on each side.

Recommendations :

  • Hold the center of gravity in the middle. Do not push the body weight forward, as this can cause overstrain of the knee joint. Avoid putting your knee out of the line of your fingers.
  • Use dumbbells, weights, or a barbell on your shoulders to create extra weight.

  • Perform both phases of exercise under control. Avoid rapid lowering of the pelvis and sudden jolts from below.

Gluteal bridge

The classic version of the exercise involves working on the floor without weights. We recommend making a bridge with emphasis on a bench and using power shells (pancake, dumbbell, barbell). This will increase the amplitude of movement and create a better load on the buttocks.

Technique :

  1. Press the upper back across the horizontal bench.
  2. Bend your legs at a right angle, place your feet 30-40 cm.
  3. Lift the pelvis so that the hips and body are in one line.
  4. Take a dumbbell (pancake, barbell) and place it slightly below the navel.
  5. While holding the shell with your hands, inhale and lower the pelvis, but do not place the buttocks on the floor.

  6. Exhale and return to the starting position.
  7. Do 3-4 sets of 15 repetitions.

Recommendations :

  • Before the power approaches, perform 1-2 warm-up sets without weights.
  • At the highest point, tighten your buttocks muscles and hold tension for two seconds.
  • Do not raise the pelvis too high - only until the hips and body are aligned.

  • From the lower position, do not push off with the entire surface of the feet, but with your heels.
  • To increase the load, use footrests.

Swing legs to the side on all fours


  1. Get on all fours.
  2. Place your hands under your shoulders and your knees under your pelvis.
  3. Slightly tighten the abs, straighten the spine.

  4. From this pose exhale and gently lift the thigh to the side.
  5. Do not bend your leg at the knee.
  6. Try to bring the limb parallel to the floor.
  7. At the top point, linger for 1-2 seconds.
  8. After, inhale and lower the thigh.

  9. Take 3-4 sets of 15-20 leads to the right and left.

Recommendations :

  • Perform the hip lowering phase a little slower than the lift.This will improve muscle performance.
  • Avoid swinging the housing so as not to reduce the effectiveness of the element.
  • With your thigh down, do not put your knee on the floor.

    This will help maintain beneficial tension in the buttocks.

  • Keep the body in a static state - only bend the hip joint.
  • To increase the load, put sand weights on the ankles or hold a light dumbbell in the knee joint.

Deadlift on straight legs

It will help to tighten the gluteal muscles without the inclusion of quadriceps.

Technique :

  1. It is most convenient to remove the barbell from the racks, rather than lift it from the floor, so place the projectile on the power frame to the height of the hips.

  2. Grasp the bar with a direct grip and take a couple of steps back.
  3. Place your feet close together (7-10 cm).
  4. Straighten your shoulders and slightly bend the lumbar.
  5. With a deep breath, simultaneously move the pelvis back and lean forward.
  6. The projectile should lower to the middle of the legs.

  7. As you exhale, slowly straighten and squeeze your buttocks tightly.
  8. Perform 3-4 sets of 15 repetitions.

Recommendations :

  • Before starting the “working” approaches, make a couple of sets with an empty signature stamp.
  • When performing, look up at an angle of 45 °. This will help to avoid rounding the back.

  • Bend your knees quite a bit, otherwise the element will turn into a deadlift.
  • During the exercise, try to focus on the buttocks.
  • Lower the bar along the legs. If you take the projectile away from you, a dangerous load will affect the lower back.
  • Hold the center of gravity around your heels.

    If you shift the weight on your socks, the risk of falling will increase.

Side swings standing


  1. Fasten a soft weight on your right ankle.
  2. Stand with your left side to the power frame and grab it with your hand.
  3. Straighten your back and tighten your abs to stabilize your body.
  4. Slightly bend the support left leg.

  5. Exhale and set aside the right limb.
  6. When you inhale, bring it back, but do not place the sock on the floor.
  7. Do 15 swings, stand with the opposite side and approach with the other leg. Repeat 3-4 times.

Recommendations :

  • Do not raise your foot high.

    Take your thigh to the side until tension appears in the side of the buttock.

  • Do not help yourself with your body, movement occurs only in the hip joint.
  • Avoid jerking. Otherwise, beneficial stress will subside from the target muscles.
  • Instead of a soft load, you can use a crossover or rubber expander.

Lateral leg raises, lying on the side


  1. Take the starting position - lying on the side.
  2. Place your palm under your head.
  3. Straighten your legs.
  4. Exhale, raise the limb lying on top.
  5. As you inhale, lower it back.

  6. Do 3-4 sets of 12-15 repetitions with each leg.

Recommendations :

  • At the high point, pause for 1-2 seconds. This will improve the development of the buttocks.
  • To create an additional load, we recommend using the expander loop. Throw a shock absorber on the knee joints and make smooth lifts, overcoming the resistance of the gum.

    You can also put a sand weight on your ankle.

Bridge in statics


  1. Lower your back to the floor.
  2. Bend the lower limbs and place the heels to the buttocks.
  3. Place your hands near the body.
  4. Exhale and pull the groin up.

  5. Tighten your buttocks at the extreme point.
  6. Hold for 30 seconds, breathe short breaths and exhale.
  7. Then slowly lower yourself to the starting position.
  8. Take 3-4 sets of 8-10 times.

Recommendation :

  • To increase the load, put a weight on the lower abdomen (dumbbell, kettlebell, bar, bottle of water).


The exercise has the same technique as the previous one. The only difference is that the element is performed with a short retention of tension in the buttocks (1-2 seconds) and for a greater number of repetitions (3 sets of 15-20 lifts). All other nuances are identical.


Technique :

  1. Take the starting position: press your back against the wall, put your feet forward half a meter, lower your hands.
  2. Gently slide down to form a right angle at the knees.

  3. Lock the position and stand there for 30 seconds.
  4. Do not hold your breath.
  5. Do 7-10 reps.

Recommendations :

  • Standing in the “high chair” position, do not bring your knees inward.
  • To create an additional load, grab a dumbbell or hold a small ball between the knee joints.

  • The element is allowed to be made with emphasis on one leg, straightening the second in front of you.

Exercise "walking on the buttocks"


  1. Sit on the fifth point, legs straighten forward.
  2. Bend the upper limbs.
  3. Lift the pelvis on one side and at the same time straighten your leg in front of you, making a "step".
  4. Move with the other limb.

  5. Take 3-4 sets of 20 reps.

Recommendations :

  • Try not to swing the case, move on the floor due to the movements of the basin.
  • Keep your back straight, avoid rounding the spine.

Exercises for buttocks on a fitball

If you want to diversify your workouts, add elements to the fitness ball to the program. Such exercises will create an unusual load for the buttocks.

Hyperextension with fitball


  1. Pick up a ball with a diameter of 65-70 cm and lie on it with your stomach .
  2. Slightly spread your legs and place them with socks on the floor.
  3. Clasp your hands into the lock on the back of your head.
  4. Exhale, bend the lumbar and lift the torso.
  5. At the highest point, tighten the gluteal muscles.

  6. Hold the voltage for 2-3 seconds.
  7. Then, while inhaling, slowly lower yourself to the starting position.
  8. Do 3-4 sets of 12-15 reps.

Recommendations :

  • When performing, move at a steady pace, without jerking.
  • To increase the load, hold the barbell or dumbbell behind your head.

Squats along the wall with the ball


  1. Grasp the large fitball between the wall and the lower back. Lower your hands freely next to your body.
  2. Inhale and, rolling the ball on the back, squat gently until a right angle is formed between the thigh and lower leg.
  3. Hold for 1-2 seconds, and then, exhaling, rise to a vertical position.
  4. Do 3-4 sets of 12-15 reps.

Recommendations :

  • When performing, keep the back of the line.
  • At the top, do not extend your legs fully. This will help to keep the payload in the buttocks.
  • To complicate the exercise, pick up weights or dumbbells.

Jumping on the fitball


  1. Sit on the ball.

    Place your feet firmly on the floor. Bend and hold your hands near the body.

  2. Start doing short, energetic jumps. Make sure that the gluteal region does not come off the fitball. Also, feet should not rise from the surface.

  3. Jump for 1-2 minutes.
  4. Do 4-5 reps.

Recommended :

  • To increase the load, take dumbbells in your hands or put on a weight vest.

Gluteal bridge with a fitness ball


  1. Take the starting position: press the shoulder blades to the fitness ball, bend your legs and place your feet on the floor . Open your knees slightly for balance.

    Squeeze your hands into the lock on the back of your head.

  2. Inhale and lower the basin, but do not touch the fifth point of the floor.
  3. From the lower position with a powerful exhale, lift the groin and tighten the buttocks. Hold the tension for 2-3 seconds, then relax.
  4. Do 3-4 sets of 12-15 reps.

Recommendations :

  • To increase the load, put a barbell, dumbbell or bar on the lower abdomen.
  • Important point: the fulcrum of the feet should be on the heels.

Reverse bridge on the fitball


  1. Take the position of "lying on your back." Place your hands near the body. Bend your legs and place your feet on the surface of the ball.

    The angle in the knee joints should be straight.

  2. Exhale and pull the groin up. Raising the pelvis as much as possible, linger for a couple of seconds.
  3. After inhaling and lowering the buttocks, do not place them on the floor. This will keep the payload in the muscle fibers.

  4. Do 3-4 sets of 12-15 reps.

Recommendations :

  • To increase the load, hold the barbell or dumbbell on the lower abdomen during exercise.
  • You can also create useful resistance with the help of the shoulder expander by throwing it on your stomach and pressing the ends with your palms to the floor.

Training programs

We offer examples of programs that will help you navigate the variety of exercises. Use them as a basis when drawing up your own training plans.

In the gym - option number 1

Strength training for the development of the buttocks in the fitness room:

  1. Warm up: walking in the orbit (elliptical trainer) - 10 minutes at an average pace.
  2. Squats in Smith's simulator - 4x8-10.
  3. Lunges to the side - 3x20.
  4. Leg press in the simulator (setting the feet closer to the upper edge of the platform) - 3x12-15.
  5. Swing to the sides on the lower block - 3x20.

  6. Plie squats - 3x12-15.
  7. The gluteal bridge on the fitball - 3x12-15.
  8. Bar - 3 sets of 30-40 seconds.

Follow the plan 2 times a week. Be sure to rest 2-3 days between workouts.

Weight in the exercises so that in the last repetitions felt "burning" in the buttocks. After 2-3 months, change the program so that the muscles do not have time to get used to the loads. To quickly get rid of subcutaneous fat and cellulite, add 2-3 runs a week to the workouts in the gym on week days.

In the gym - option number 2

Alternative plan:

  1. Warm up: cardiosession - 5-7 minutes at an easy pace. Then knead the joints of the legs with rotational movements.

  2. Squat in Smith's simulator - 3x12.
  3. Lateral leads in the crossover - 3x15.
  4. Leg press in the simulator - 3x12.
  5. Buttock bridge with pancake on his stomach - 3x15.
  6. Hyperextension on the buttocks - 3x20.

  7. Walking in the stepper - 15 minutes with an average load.

Rest in exercises - 40-60 seconds. Use the program 2 times a week. Between classes, take a break for 2-3 days to fully recover.

Workouts in the fitness room can (and should) be combined with cardio workouts.

The inclusion of aerobic exercise in the strength program promotes muscle growth and a reduction in subcutaneous fat.

But there is an important condition for such a combination of loads - the athlete must feel that he has time to recover. If there is not enough rest, it is better to abandon cardio in favor of strength training. Otherwise, the risk of overtraining increases, and this is stagnation, constant muscle pain and a decrease in motivation in addition.

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Home training

If you can’t regularly visit the fitness center, we recommend that you exercise your buttocks right at home. Yes, you will not achieve large volumes without power loads, but you can definitely improve the appearance and tighten the gluteal muscles.

For training you will need collapsible dumbbells from 3 to 12 kg, some free time and a desire to develop:

  1. Plie squat (4x20 )
  2. Bulgarian attack (4x20 on each leg).
  3. Squat in the “scissors” (4x20).

    Put forward one leg. The distance between the feet is 80-90 cm. Put the "back" foot on the toe.Take the dumbbells and pull your shoulders back slightly. Keeping your back straight, inhale and lower the pelvis to form right angles in both knees.

    With an exhale, rise and fully straighten your legs. Do 20 squats, then change stance and repeat. Nuances: do not lean forward; turn the foot of the “front” limb inward slightly for balance.

  4. Swing legs to the side on all fours (4x20).
  5. Romanian craving (4x20).

    Straighten up, pick up the dumbbells, hold them on the front surface of the thighs. Place your feet at about the level of your pelvis or a little narrower. Pull up your stomach, straighten your shoulders. Breathe the pelvis back and lower the dumbbells below the knees. With exhalation, slowly rise.

    Nuances: do not take shells far ahead; keep toned in the buttocks during the approach; bend the knee joints slightly when lowering (the main difference between exercise and deadlift); Do not round the spine.

  6. Buttock bridge (4x15).

Rest between sets - 1 minute. Buttocks need to be trained 2-3 times a week. In addition to classes, arrange cardio loads for yourself - jogging, walking, outdoor games, skiing, etc.

Safe home butt workout program

Classical exercises such as squats or lunges are contraindicated in the presence of problems with the knee joints. We have selected a training complex that will allow you to tighten the gluteal region without the risk of overstrain of the knees. For classes you will need soft weighting for the legs and light dumbbells.

Before performing, do not forget to consult a doctor!

  1. Swing to the side. Stand with your right side against the wall and lean on it with your hand.

    Get on your toes and perform smooth swings with your left foot to the side. Do 20 leads, turn around the other side and repeat the exercise.

  2. Swing back. Stay steady against the wall. Get on your toes, pull back your right limb, tighten your buttocks and freeze for a couple of seconds.

    Then lower the foot, but do not place it on the floor. After 20 leads, change legs.

  3. Hip lift. Get on all fours. Hold a light dumbbell in the knee bend of the right leg and lift the thigh up 15 times.

    Then without a pause, take the same bent limb sideways (another 15 times). After that, remove the dumbbell and vigorously straighten your leg back and up - 15 leads. After completing the set, repeat the exercise with the left foot.

  4. The Frog. Put the weights on the shins.

    Lie on your stomach in a stable chair seat. The pelvis and legs should remain on weight. Close your feet and part your knees. Hold your legs for balance. Exhale and raise your limbs up.

    Lower as you inhale, but do not lay on the floor. Repeat 20 times.

  5. Buttock bridge on one leg. Lie down on your back, bend your right leg and place your foot on the floor, left - press the ankle to the right knee. Exhale, tighten your buttocks and raise your pelvis.

    Take a breath down. Make 15 "bridges", change legs and repeat the exercise.

  6. Spins. Put the weights on your ankles and stand on all fours. Stretch one leg back parallel to the floor.

    Without bending the knee, perform rotational movements, "drawing" circles with a diameter of 30-40 cm in the air. Do 15 repetitions clockwise and 15 counter-clockwise. Then change the limbs.

In each exercise, try to focus as much as possible on the buttocks. Rest between sets for no more than 30-40 seconds.

If the training is easy, do it in two rounds in a row. You can engage in the program presented 3-4 times a week.

Bonus - a month squats for the home

For the home (in the absence of equipment), squats with their own weight are considered the most effective exercise for working the gluteal muscles. We offer a four-week plan based on simple squats. Table:

Day Number Day Number
1 35 16 Rest
2 40 17 115
3 45 18 120
4 Rest 19 125
5 55 20 Rest
6 60 21 135
7 65 22 140
8 Rest 23 145
9 75 24 Rest
10 80 25 155
11 85 26 160
12 Holiday 27 165
13 95 28 Holiday
14 100 29 175
15 105 30 180

When doing squats, lower yourself to the right angle in the knee joints.

At the same time, push the pelvis back to increase the extension of the buttocks. You should sit on a chair in a low position. If training is easy, add weights (dumbbells, an expander).

Useful tips on the technique of doing exercises at home

Recommendations for athletes who want to do it themselves at home:

  • The basis of training should be squats and lunges. These elements best stretch the buttocks.

  • If you want to tighten your muscles, use weights (dumbbells, weights, sand weights, expanders).
  • If you want to lose weight faster, work with your own body weight at a fast pace.
  • Select exercises so that to use all three bundles of gluteal muscles.
  • Train 3 times a week. Insert rest days between classes.

  • When doing exercises, focus on the buttocks. This will help improve your work.
  • To quickly burn subcutaneous fat, include in the cardio program (running, jumping rope, bicycle, etc.).
  • Add a few exercises for your lower body to your morning exercises.

Every two months, change the training program. This is necessary so that the muscles do not have time to adapt to classes.

Which exercise machine to choose for training the gluteal muscles at home?

If you exercise at home, first of all pay attention to steppers. The best for working out the buttocks and burning subcutaneous fat is the Klimber, but its price is quite high.

We recommend that you purchase a mini-stepper.

Such a simulator consists of a base, two pedals and a simple computer showing the number of steps and calories burned. The force is created by the operation of two pistons. Mini stepper can be bought for 2500-4000 rubles.

How long does it take to pump up the buttocks?

The results depend on many factors: level of physical fitness, age, amount of subcutaneous fat, place of employment (home or gym), nutrition.

A girl of 20-25 years old will be able to notice the first successes in a month and a half.

Older women may need a little more time. The main thing is to strive for the goal and not stop!

How to achieve maximum results?

Some novice athletes have difficulty in rounding the buttock muscles. We have collected and systematized the recommendations of professional fitness models that allow you to qualitatively improve your workouts and accelerate progress:

  • Before each lesson, you need to warm up well. Warm-up helps the muscles to smoothly "get involved" in the work, which increases the productivity of many strength exercises and protects against stretching.
  • The muscles of the lower body participate in all human movements, which means they have a large margin of resistance to stress.

    Therefore, in order to pump up the buttocks, it is necessary to include basic multi-joint exercises in the training program.

  • After 3-4 months of regular training, muscle fibers adapt to uniform training, which leads to stagnation in the results. To avoid this, you should periodically change the program (for example, increase the intensity or make supersets).
  • For deep study of muscle fibers, it is necessary to perform 3-4 approaches for 10-15 repetitions in each exercise. Such a plan will make it possible to use all three pairs of gluteal muscles and help get rid of cellulite.

  • In order not to bring the muscles to a state of overwork, you should train the lower body 2 times a week. Between classes you need to take a break to recover. As an addition, you can conduct a light cardiosession (running, walking, skiing, etc.).
  • It is very important to learn how to load precisely the target muscles.

    If during the exercise you feel that the failure occurs due to the tension of the buttocks, and not other muscles (for example, thighs), then the technique is correct and you can gradually increase the weight of the projectile.

If you are a beginner athlete, we recommend the first 2-3 months to engage under the guidance of an experienced mentor. This is necessary to track errors in the technical part and additional motivation when performing power elements.


Proper nutrition

Muscle enlargement after training occurs with sufficient intake of calories from food. Therefore, if you want to increase the volume of the buttocks, you will have to abandon the low-calorie diet.

Your diet should have a ratio of 40% carbohydrates, 40% protein and 20% fat.

You should not eat canned, refined, as well as excessively fatty foods. Only natural meat, poultry, fish, cereals, vegetables, herbs, vegetable oils.

If you are overweight, we recommend that you first take care of losing weight. Reduce the calorie intake of your daily diet by 600-700 kcal.

In addition, engage in intense sports: running, aerobics, Nordic style walking, cycling, etc. If there is a significant excess of weight, first do not allow dangerous loads on the joints - walk more, climb stairs, train on an ellipse.

Together, this will create a negative energy balance, which the body will be forced to restore due to subcutaneous fat deposits. After losing weight, you can begin to increase muscle.

Cardio exercises

If your goal is to lose weight in the gluteal region, we recommend that you include the following elements in the training program:

  • rope jumping;
  • jumping to the plio box;
  • run along the ladders;
  • bear it.

In addition, such disciplines as crossfit, Tabata, interval running, HIIT, Nordic walking, aerobics, sports ballroom dancing help to lose weight.


Slimming in the lower body is also facilitated by special procedures performed in beauty salons. Here is a list of the most effective:

  • wraps (from 1500 p.);
  • LPG massage (from 2200 p.);
  • lymphatic drainage massage (from 3000 p.


  • cryolipolysis (from 15000 rubles per course);
  • endosphere therapy (from 5000 rubles);
  • cavitation (from 4000 to 8000 rubles);
  • RF-lifting (from 6000 r.);
  • Iojay myostimulation (from 1500 r.).

Remember that procedures only help to improve the results created by sports activities and proper nutrition.

By themselves, they are ineffective. Therefore, the main emphasis is on fitness and diet.

Tell us about the results in the comments. If you liked the article, please rate or share in one of the social networks. This is the best gratitude and unlimited motivation to work for you further! Good luck and successful workouts! Your FitNavigator.




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