8 SUPER exercises for the buttocks that are better than squats

How to make a set of exercises effective?

When you decide to pump up your elastic buttocks, remember that it is not recommended to work on the muscles every day. Train 3-4 times a week. Do you want to exercise daily? Then break the whole complex into days, that is, the first day the first 3-4 exercises, the second day the next three and so on.

Carefully follow the execution technique. If the exercise is too difficult for you, it is better to do fewer repetitions, but with the correct technique. Believe me, the effect will be greater than doing exercises mindlessly just for the sake of a quantitative indicator. It’s better if at first you train in front of a mirror, so you can control your every movement. Moreover, if you perform the complex incorrectly, you risk weakening your leg muscles.

Do not use the same complex to pump up your buttocks, you will very soon get tired of it and its effectiveness will begin to decrease. Alternate workouts for different muscle groups.

We advise you to try these home training complexes:

The best home workout for abs. The stomach will become flat and toned;
20 minute workout for thighs and buttocks;
Morning “Hungry” workout for weight loss. Have you tried it yet? Then go ahead!;
3 options for morning abdominal workout (duration 5 minutes)

10 Best Exercises with a Fitness Band for Home Workouts

Morning tone

This exercise engages the top of the gluteus maximus, making for a very graceful transition from the lower back to the buttocks. It turns out to be a butt with a “shelf”. The back of the thigh is also tightened.

Technique: stand straight, legs together, feet touching each other. As you inhale, bend your body until it is parallel to the floor, stretching the back of your thigh. As you exhale, straining your gluteal muscles, rise to the starting position. For better effectiveness, the exercise can be performed with a bodybar on your shoulders.

How to achieve the desired results?

Shape your buttocks and make them firm. If you want to make your butt more toned, train 3-4 times a week. The number of repetitions is no more than 10-15 times, with 3-4 approaches between which take a break of 2-3 minutes. In this case, it is better not to use additional weight, or choose a minimum of no more than 2 kg.
Pump up your butt and make it bigger. Weights during swings and lifts and the use of weights during squats and lunges will help to enlarge and make your butt more rounded. However, you should not be zealous in the first stages. Start with a small weight and gradually increase it every 1-2 weeks. Don't panic if your muscles are too sore after training, there are many ways to relieve pain and speed up recovery. Train 3-4 times a week, doing 4-6 sets with 5-10 repetitions. To enlarge your butt, you can add more protein to your diet, including protein shakes. These can be either purchased mixtures or prepared at home yourself.
Lose weight in your buttocks. To reduce the area of the buttocks, you need to dry out slightly. Train about 5-6 times a week, do more sets (5-6) with 15-20 repetitions. To make your butt smaller, you need to supplement your workout with cardio exercises or a treadmill. You should also change your diet, stick to calorie standards and reduce your intake of simple carbohydrates and fats.

Home set of exercises for the buttocks

Let's not talk much and move on to the practical part of the training. Perform the exercises correctly, taking into account all the recommendations. Remember, the result depends only on your efforts and determination. I believe that everything will work out!

Classic squat Feet shoulder-width apart, toes pointing forward. Inhaling, we do a squat, moving the pelvis back, and the body, moving slightly forward. It's like you're sitting on an invisible chair. Exhaling, we rise to the starting position and twist our buttocks, squeezing them and moving the pelvis slightly forward. For weighting, you can take dumbbells, a body bar or a barbell, it all depends on your goals. Rules for execution: the angle of the knees during execution is 90 degrees, try not to shift the center of gravity so that the knees do not go beyond the level of the toes; point your knees straight forward, do not spread them to the sides, to do this, move your pelvis back a little; keep your back slightly arched at the waist; when squatting, focus not on the entire foot, but on the heel area; do not lower your pelvis too low, parallel to the floor is enough. If you squat lower, the load on your knees will increase; keep your buttocks tense, and when returning to the starting position, squeeze them as much as possible; To make it more difficult, do several springs at the bottom point or simply freeze for 50-60 seconds in this position.
Wide squat Place your feet wider than your shoulders, toes turned out to the sides. As you inhale, lower your pelvis, spreading your knees to follow your toes. Exhaling, we rise, while firmly squeezing our buttocks. Rules for execution: perform the exercise with a straight back, leave the center of gravity perpendicular to the floor; focus on your heels and do not lift them off the floor; squat as deeply as possible without bending your knees; knees should not go beyond the level of the socks; To complicate the exercise at the bottom point, stop for a few seconds or three springs.
Alternate forward lunges Stand straight with your feet together. Inhaling, take a wide step forward, while bending your back leg at the knee. Exhaling, push your front leg back to the starting position. If you have massive thighs and are afraid of pumping up your quadriceps, do this exercise less often than others. Rules for execution: the back is perpendicular to the floor, do not move the center of gravity forward; the angle at the knees should form 90 degrees; push with the heel of your front foot; the knee should almost touch the floor; the knee of the front leg, as in all similar exercises, does not go beyond the toe.
Pushing out the pelvis from a lying position Lying on your back, arms along the body, bend your legs at the knees, focus on your heels. As you exhale, push your pelvis up as high as possible. Rules for execution: during execution, fix your knees in one position, they should not move apart; in order to complicate the exercise, do not place your pelvis on the floor, but only slightly lower it; You can connect your knees at the top of the bridge and spread them apart, and then return to the starting position; The shoulder blades should be pressed tightly to the floor and the back should be straight.
Pelvic thrust supported by one leg This is a derivative of the previous exercise. Lying on your back, focus on the heel of the bent leg, raise the other perpendicular to the floor. Push your pelvis as high as possible while exhaling completely. After the selected number of repetitions, change your supporting leg and work the other one. Rules for execution: keep your upper leg taut and tense like a string; Do not place the pelvis on the floor to keep your buttocks squeezed throughout the entire execution.
Leg abduction Standing on all fours (emphasis on your knees and palms), straighten one leg back parallel to the floor. Slowly lift your straight leg up for 4 counts and lower it for 4 counts. Work the right first, then the left. Rules for execution: pull your foot towards you; while inhaling, try to slowly raise your leg without jerking, while exhaling, lower it without touching the floor; do not arch your back, fix it in one position and do not swing your body; at the top point, squeeze your buttock as much as possible and freeze for a couple of seconds; do not bend your elbows or lean to one side.
Springs with your heel to the ceiling While standing on your knees and palms, take your leg bent at the knee back and as high as possible. From this position, spring your heel toward the ceiling without lowering your leg. Rules for execution: pull your foot towards you; knee angle 90 degrees; arms straight, tense; try to raise your upper leg as high as possible to feel the gluteal muscle; spring only up, trying to lower your knee; keep your body straight; breathing should correspond to the pushes of the leg, that is, for each spring, exhale briefly.
Leg abduction to the side Standing on all fours with emphasis on your palms, move your straight leg to the side perpendicular to the body. Tightening the muscles of your buttocks, lift it off the floor for 4 counts and lower it for 4 counts. The main thing in doing this is not the height to which you can raise your leg, but the feeling of tightness in the muscles. Rules for execution: the foot is pulled towards itself; do not move your body in the direction opposite to the extended leg, as this will make the exercise ineffective. Fix your body in one position, only the extended leg should move. your arms are not bent at the elbows, this is also very important; the back is straight, without arching.
Pulling the knee to the shoulder across the side We continue the stand on our knees and palms, moving our right leg back parallel to the floor. From this position, across the side, still parallel to the floor, bend the leg and try to reach the shoulder. We return to the original position. Rules for execution: the leg being worked must always move and remain parallel to the floor; the back is strictly fixed; we do not bend our elbows; When the knee is bent, the angle is 90 degrees.
Abduction of the bent leg to the side, emphasis on the palms and knees (angle 90 degrees). From this position, without changing the angle, we move the bent knee to the side and return it to its original position. Rules for execution: keep your back straight and do not tilt your center of gravity to the side; the abducted knee should be perpendicular to your body; don't bend your elbows.
Diagonal Forward Lunges Stand straight with your arms along your body or in front of you to maintain balance. Next, we step with our right foot diagonally forward and to the left, while bending the left. Rules for execution: the knees should form a right angle, and the knee of the back leg should almost touch the floor; fix your body and do not turn to the side during a lunge; keep your back straight perpendicular to the floor; To make it more difficult, you can spring at the bottom point.
Swing your leg diagonally back in a standing position. Stand straight, extend your arms to the sides or in front of you, squeeze your buttocks. From this position, move your right leg diagonally back to the right. Repeat the approach on the left. Rules for execution: during execution, squeeze your buttocks so tightly that you feel a burning sensation; keep your body straight and don’t sway; to make it more difficult, do 10-15 small springs at the end of the approach.

To prevent injuries, do not forget to warm up so that your muscles warm up thoroughly. And at the end of the workout, take 3-5 minutes to relax your muscles and do a little stretching.

Finger No. 4

This is a modification of finger number 3. Now the thumb of the right hand presses not only on the index finger of the left hand, but also on all the others in order to the little finger and back. And the thumb of the left hand continues to press only the index finger of the right hand.

We make three passes and after that we change hands with roles. Now the thumb of the left hand presses in order on all the fingers of the right.

Together with the finger exercises, or rather after them, I recommend that you perform another simple exercise with a similar effect.

You need to take 2 fairly long sticks.
Now we take one of the sticks and place it on the index finger or the center of the palm, release the other hand and try to keep the stick balanced in a vertical position. Usually no one has any problems with this.
But now you need to take the second stick and place it on the other hand. And now keep the balance of two sticks at once!

Not easy? That's it! Train! You need to learn how to balance two sticks for at least a minute.

Watch a short video that clearly shows the “Fingers” exercise.

Photo by the author