Due to the latest fashion trends, many people have a desire to pump up appetizing gluteal muscles. Pumped up buttocks look at us from TV screens, computer monitors and social network pages. “I want those too!” - a completely healthy reaction in response to what you watched. How to get a? Dexterity of feet and no cheating!
Long-proven, basic exercises will be an excellent help for the butt of your dreams. But your own weight will not be enough for pumping. That's why we've collected the best dumbbell exercises for your thighs and buttocks.
The gluteal muscles consist of three parts (major, middle and small) and are responsible for the elementary operations we perform: turns, bends, bends. Difficulty in performing them indicates insufficient development of your buttocks. This happens due to sedentary work and a sedentary lifestyle. How to fix? There is only one way out - to strengthen it. Only regular weight training will help both strengthen and tighten your buttocks.
The exercises below are suitable for both women and girls as well as men.
Carefully! Never start training WITHOUT STRETCHING! This is not only ineffective and unpleasant, but also dangerous! We remember the basic warm-up from school physical education, carefully warm up our joints and only then pick up weights!
How to select loads?
Before considering programs and exercises for working the buttocks, you need to decide what weight will be used during the exercises. It will come as a shock to many, but the dumbbells and barbells used to shape the buttocks should significantly exceed women's expectations of the maximum weight they can lift. Why? Everything is very simple - this is a very powerful muscle group, which is actually responsible for holding the entire body (from 50 kilograms) throughout the day, and in order to shock them, proportional loads are needed.
Particularly effective for women are exercises for the buttocks with dumbbells with heavy weights, which are needed to sufficiently work the buttocks, reduce the percentage of fat and increase muscle mass. In particular, squats, lunges and a farmer's walk with wide strides are performed with a weight of at least 20 kilograms. But for many, this turns out to be quite a strong overload and the body cannot cope. What to do in this case? Unfortunately, with all the desire to work exclusively on the gluteal leg, as in any other case, you will need to spend a preparatory month, and perhaps more than one, after which the body will get used to working with iron.
The preparation month looks like this:
- training at least 3 times a week;
- working with basic exercises (pull-ups, push-ups, squats), with moderate weights (empty bar) to master the technique.
- use of block simulators;
- active training of the lumbar region with massive hyperextensions with a barbell plate.
Don’t worry, during this month you won’t turn into Schwarzenegger; moreover, external changes in your figure will be almost unnoticeable, but in the future, when working with heavy weights during squats and lunges, they won’t become an opportunity to get a lower back injury, sprain, or overtraining of the body. If you are looking for good and effective exercises for the buttocks with dumbbells at home, then similar training with deadlifts, squats and push-ups can be done at home.
Weighted bridge
Starting position: lying down, legs bent at the knees, feet resting on the floor, hands with dumbbells resting on the hips.
Lift your pelvis up so that your body rests only on your shoulders and feet. Pause a little at the top and then return to the starting position.
Exercises
Now that you know how to choose the right loads, and that you will have to train hard, you can begin to consider the most effective solutions for pumping up the buttocks. The list of exercises is quite large, but this does not mean that all of them need to be performed in one day:
- dumbbell plie;
- squats with wide legs;
- deep squats;
- lunges;
- farmer's walk with long strides;
- deadlift (bending forward with dumbbells).
Let's look at how it works and how to do each of them correctly.
There is another exercise - this is the gluteal bridge. This is an extremely difficult exercise that requires a barbell or Smith bench. At the same time, its effectiveness is extremely low, and the slightest violation of the technique can have a very bad effect on the overall health.
Dumbbell plie
The dumbbell plie is the first basic dumbbell exercise for the buttocks and thighs. It almost completely disables the quadriceps from working. In this case, the entire emphasis shifts exclusively to the gluteal muscles. If your goal is exceptionally beautiful legs, thighs and firm buttocks, you won’t be able to do without it.
How to do it?
- Spread your legs as wide as possible.
- Socks point to the sides.
- Bend your back.
- The head looks straight ahead. If this is difficult, you can look up, but not down.
- Dumbbell – weighing up to 15 kg (for beginners, the optimal weight is 5-8 kg), located in the hands, between the legs.
- Squat down as deeply as possible, while maintaining an arch in your back.
- Fix at the lowest point for 1-2 seconds.
- Get up.
If you have a mirror, looking into it you should see movements very similar to how sumo wrestlers take the starting position before a match.
Wide Leg Squats
This exercise with dumbbells for the buttocks is more suitable for losing weight than for pumping up muscles. Despite its anaerobic nature, it involves all major muscle groups, due to which calorie content and energy consumption during the approach increase several times. All this leads to a calorie deficit and weight loss. From the point of view of using the buttocks, here, depending on the placement of the heels, the load may shift slightly to the front of the legs, which will allow them to be tightened, but in general the load falls on the back of the legs.
How to do it correctly?
- For squats with deep legs, you will need 2 heavy dumbbells (weighing 5 kg or more).
Then there are two techniques. With dumbbells placed on your shoulders (like weight lifters), or the ability to place them crosswise on your chest (Coleman technique).
- Dumbbells are placed in their starting position.
- Legs are placed 1 foot wider than shoulder width on each side
- Bend your back.
- The head looks straight ahead. If this is difficult, you can look up, but not down.
- Squat down as deeply as possible, while maintaining an arch in your back.
- Fix at the lowest point for 1-2 seconds.
- Get up.
The technique is very similar to plie, but, unlike the previous exercise with dumbbells for the buttocks and legs, this is somewhat more difficult to perform. In addition, the load is much stronger. The main difference and emphasis in the work occurs solely due to changes in the placement of the legs.
Deep squats
This exercise came into home workouts from classical physical education. At the same time, many underestimate its power, or simply do it incorrectly.
So, let's look at the technique:
- The dumbbells are placed in the starting position, similar to the previous exercise.
- Feet become shoulder-width apart.
- There is a strong arch in the back.
- Head straight ahead.
- Next you need to start moving your hips back. That is, do not bend your knees, but tilt your body back and make a maximum descent, simultaneously bending your legs.
- Fix at the lowest point for 1-2 seconds.
- Get up.
To emphasize the load, you can place small wooden planks up to 10 centimeters thick under the socks. To remove emphasis, these same boards can be placed under the heels.
It is due to this movement that the load falls entirely on the gluteal muscles, bypassing the quadriceps. If you need to change the load on the contrary, remove the tilt of the body back and keep your back completely straight
Lunges
The next exercise seems extremely simple, until you start doing it. Yes, yes, these are lunges with dumbbells, which, unlike the previous ones, are an isolating exercise. What does it mean? That's right, that exclusively the gluteal muscles and the back of the thigh are involved. The quadriceps, calves and back muscles serve exclusively as stabilizers.
How to do it correctly?
- Dumbbells are placed on the shoulders.
- One leg is placed as wide forward as possible.
- Next, bend your back
- Stretch towards your leg (make maximum emphasis).
- Make 2-3 springing movements.
- Change leg.
In total, this should be done 7-12 circles on each leg. The optimal weight for beginners is 5-8 kg each dumbbell.
Farmer's Walk with Long Steps
The farmer's walk with a wide stride is a more dynamic technique of the previous exercise. The main difference starts from the 5th point of movement. Namely, instead of just changing legs. From the lunge position, you need to move your back leg forward and lunge onto it. To visualize this movement easier, imagine that you are simply walking very wide, carrying bags of food in your hands. Although the position of the dumbbells plays an important role, since much larger equipment is used in the walk, the main recommendation would be to change their position. Those. can be held as during Plie.
Deadlift (forward bends with dumbbells)
This exercise is actively used in powerlifting, and even experienced athletes cannot always perform it correctly. But at the same time, of all of the above, it puts the greatest load on the back of the thigh, back muscles (responsible for posture), and most importantly, on the gluteal muscles.
How to perform a deadlift correctly?
- Dumbbells are picked up.
- Feet are placed shoulder width apart.
- The arch in the back remains
- The head looks ahead.
- Start moving downwards, keeping your back arched and your legs as straight as possible.
- At the lowest point, try to touch the floor (if stretching allows).
- Carefully rise from the lower phase, maintaining the deflection.
Features of training the buttocks and legs in women[edit | edit code]
Exercises for buttocks and legs
Firm buttocks and muscular thighs
Many women are concerned that leg exercises, particularly squats, will make their buttocks bigger, but in fact, the opposite is true. A combination of aerobic and strength exercises combined with a proper diet leads to a significant reduction in fat tissue. Squats are believed to strengthen the gluteal muscles better than lunges, although in reality lunges work these muscles more actively due to a greater range of motion. If you don't want to strengthen your glutes too much, it's a good idea to spread your legs wide when performing squats. This will reduce the load on the gluteal muscles, quadriceps and more actively engage the adductor muscles.
- Ideal female legs according to a survey of men
- Female legs against the background of the use of anabolic drugs
How to train?
How to train your gluteal muscles. There are slightly different recommendations for men and women in this regard. First you need to set a common goal:
- gaining muscle mass in the indicated areas;
- toning muscles;
- using the buttocks as the basis for basic growth.
Depending on this, the training program will differ radically. Women often want to get bigger and firmer buttocks. In this case, for good pumping, it is recommended to use a two-day split. In which the emphasis will be on basic muscle work with squats in each workout, the remaining muscles are worked on the second day of the split. If you just need to tone your muscles with exercises for the buttocks with dumbbells, then it is better to use frequent loads (up to daily), with light weights and long approaches (20-30 times per exercise). This will help tone both the skin and muscles. But it should be remembered that with this approach, you should never skip scheduled classes, otherwise the entire effect may come to naught. And, if exercises for the buttocks with dumbbells are used as an addition to the basic ones, then an approximate workout should look like this:
- basic squat;
- 1-2 exercises from those previously indicated.
You need to work under the maximum possible load, using the maximum possible working weights. In this case, for successful growth, it is not recommended to load the muscles of the buttocks more than once every 7-10 days. It is better to devote the remaining training days to basic exercises for other muscle groups.
Front Squats
Starting position: standing, legs located at a distance slightly greater than shoulder width, dumbbells in arms raised and bent at the elbows above the shoulders.
Perform several squats without lowering your elbows and trying to keep your body as straight as possible.
Programs
A complete set of exercises with dumbbells for the buttocks looks something like this:
| Exercise | Approaches | Repetitions |
| Dumbbell plie | 5 | 20 in each approach |
| Deadlift (forward bends with dumbbells) | 3 | 12 in each set |
| Farmer's Walk with Long Steps | 1 | 30-50 steps |
| Lunges | 5 | 12 per leg per set |
| Deep squats | 3 | 7 in each approach |
| Wide Leg Squats | 5 | 5 in each approach |
Basic exercises[edit | edit code]
Basic exercises for legs and buttocks
- Squats
- Romanian Deadlift (Stiff-Legged Barbell Deadlift)
- Goblet squats
- Lunges (for example, Barbell Walking Lunge; Barbell Reverse Lunge)
- Sumo deadlift
- Plie squats
Isolation exercises
- Single leg press
- Bridges (lying hip raises - Barbell Hip Thrusts) with different weights
- Bulgarian Split Squats
- Smith machine squats with legs forward
- Leg extension (on a block)
- Leg abduction to the side (on a block)
Bottom line
Working out target areas using effective exercises for the buttocks with dumbbells allows you to quickly get the coveted shape.
Still, there are two main points:
- If you are trying to lose weight, it is better to use other complexes that include the active use of cardio exercises. It is impossible to burn fat and build a beautiful, firm butt at the same time.
- If the exercise technique is incorrect, everything will sway except the buttocks themselves.
Well, and most importantly, even if you want to train at home, it is better to spend another month at the gym, where you can definitely and accurately receive corrections in your technique under the supervision of an instructor.
Mill
Starting position: standing, feet positioned perpendicular, one arm with a dumbbell extended upward above the head, the other lowered along the body.
Slowly bend to the side while holding the dumbbell overhead. Try to bend down as low as possible and then slowly return to the starting position.
Necessary equipment
We have already talked about how to effectively pump up a man’s buttocks in the gym. Now we need to look at the issue of home training. First of all, you need to deal with the equipment, without which it is difficult to provide quality training.
Both beginners and professional athletes can exercise at home. Working out at home is accessible to everyone; you don't have to spend a lot of money on a monthly gym membership. To get the desired effect from exercise, you need to pump your buttocks regularly. Set up a special sports corner in your apartment.
- Choose a spacious place to study; you should not be disturbed by foreign objects.
- Buy a pair of dumbbells, preferably collapsible ones, so you can increase the load. This way the muscles will progress. Sports equipment can be replaced with ordinary bottles of water or sand.
- Lay out a special gymnastics mat. You will be able to perform some exercises more safely and comfortably.
At the initial stage, the weight of dumbbells should not be very large. It is important to perform all movements technically correctly. Within a couple of weeks after starting classes, your working weight will increase. You can also purchase weights. Training with kettlebells can be more effective than training with a barbell or dumbbells.
If you don’t know how to perform the movements correctly, then it’s best to take some personal training sessions. If this is not possible, then watch a special training video. This will help avoid serious injury.
