Squats aren’t the only way to get tight glutes. We introduce you to 4 strength exercises that strengthen the muscles in this area much better.
What exercises will help pump up the buttocks
First, let’s recall what type of movement the glutes are involved in. “The gluteus maximus (essentially creating the appearance of the buttocks) is the primary hip extensor involved in abduction and external rotation of the hip. Therefore, to train your buttocks, you need to do exercises in which these movements are present, ”explains Julia Malenchuk , an expert in X-Fit group programs in Russia.
The main problem, however, is that with little physical activity, it can be difficult to get the muscles moving right away. “The following problem often arises: when you do the ‘glute exercises’, you don’t feel them,” explains Julia Malenchuk. – There can be several reasons for this, but the main reason is a sedentary lifestyle. The buttocks practically do not work, the body literally “forgets” how to use it. Therefore, before you add multi-joint and complex coordination exercises to your training program, you must learn to integrate your glutes with isolation work.
Therefore, the training program should include different variations of swing and leg abduction. “Once your butt feels good with these exercises, you can move on to more complex movements,” says Julia Malechuk.
Then it will be possible to combine deadlifts, inclines and lunges. “It will be more interesting to climb to the pedestal, including stepping back (to a low height). These are quite complex exercises that require full body control, so they are not suitable for beginners,” adds Julia Malechuk. Here’s a short series of exercises to work your butt without squats.
Extended leg abduction
Lie on your right side, straighten your legs. Slightly turn your left foot outward. Gently pull your left leg back and actively work on your buttocks. Relax your lower back and don’t move. Do 20 repetitions, then reposition your legs and do the same on the other side.
Lie on your back, arms along your body, bend your knees. Relax your lower back. While working on your buttocks, lift the pelvis off the floor and lift it up. Then slowly lower the pelvis to the floor. This is one repetition, do 20 of them.
The buttock bridge on one leg
Lie on your back, arms along your body, bend your knees. Relax your lower back. Extend your right leg forward and lift it off the floor. Pull your finger towards you. Raise your pelvis by working on your buttocks. Then slowly lower yourself back to the starting position. This is one repetition, do 20 in each direction.
Stand straight with your feet shoulder-width apart. grab dumbbells. Keep your lower back in a neutral position and keep your knees soft. Pull your pelvis back and bend your body forward. Then gently lift yourself to an upright position and actively work your buttocks. This is one repetition, do 20 of them.
Follow this program 3-4 times a week to strengthen your buttocks. If necessary, you can add cardio exercises – walking or running 1-2 times a week.