How to pump up buttocks for a man? The best exercises and trainer’s recommendations

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Training the buttocks is a prerequisite for the harmonious development of the body. Strong muscles make the figure tighter, fix the hips and spine in a normal position, increase the mobility of the hip joint, reduce the load on the lower back and improve the work of the pelvic organs.

Also, the leg muscles and glutes are components of the cortical muscle group. If you have squishy legs and flabby glutes, your body center will be weak. It is responsible for stabilizing the hips and spine, and ensures the transmission of force impulse from the upper body to the lower body. In simple words, if you want to have a strong upper body, athletic posture and a healthy back, immediately include in the training complex exercises for the development of the glutes.

Is it possible to pump up the buttocks without exercise machines?

Many people want to pump up the buttocks at home, having a couple of rubber bands and a five-liter bottle. You will find a lot of information about how bloggers and fitness trainers pumped buttocks with their own weight. We’re going to be brutally honest with you. Just accept the fact that your own body weight will not be enough for appropriate changes. Only training with additional weights will help pump up the buttocks and keep the lower body at a high level of fitness.

Indeed, with properly structured workouts, your own body weight will be enough to tighten the gluteal muscles for the first time. However, if you want to make them stronger and really increase in size, you will have to get collapsible dumbbells or other equipment.

Structure and functions of the gluteal muscles

In our body there are large, medium and small gluteal muscles. Each of them performs its own functions.

The first one is considered one of the most powerful muscles of the human body. It is about her that we think when we say that we want to pump strong and beautiful buttocks. It is responsible for extending and turning the thigh outward, straightening and fixing the torso. Squats, lunges (including lunges with dumbbells), leg presses, gluteal bridge, standing pull, Romanian pull and hyperextension are suitable for training the large gluteal muscle.

The gluteus medius is located below the gluteus maximus. It is involved in hip extension or pelvic extension when the hip is locked in a fixed position. Straightens the torso bent forward and tilts it to its side when standing. It is also responsible for inward and outward rotation of the hip. Partially located under the large gluteus maximus, the middle gluteus pushes the first one upwards. This helps to shape the butt into a more rounded shape. To train the gluteus medius, you can do classic squats, one-legged squats, lunges (including with dumbbells), leg presses, gluteal bridge, Romanian single-leg pull, hip thrust to the side, leg back.

The small gluteal muscle is the deepest of the three, you can’t see it. Nevertheless, it has important functions. It is involved in hip extension, torso straightening and inward rotation of the hip. It stabilizes the pelvis during the support phase of the walking cycle. Squats, lunges (including dumbbell lunges), leg presses, gluteal bridge, single leg Romanian pull, hip extension to the side, and back leg extension are suitable for training the gluteus maximus.

What is important to know before training gluteal muscles?

Make sure your spine, knee and hip joints are free of pain and you have not suffered any serious injuries. Adequately choose the load for yourself during exercises. If you have doubts about the health of your joints and back, perform short-amplitude exercises with your own weight, gradually increasing these values. This can take anywhere from a few weeks to a couple months.

Choose comfortable clothes and shoes. Nothing should be in your way of moving. Uncomfortable sneakers directly affect the technique of the exercise, which increases the risk of injury and reduces the effectiveness of the training. The sole should firmly lock your heel and stop your foot and knees from sliding inward.

Be sure to do a 10-minute joint warm-up and warm up your muscles. This way you’ll prepare your nervous system for the workout and increase the amplitude of movement in your joints. This will protect you from injury and increase the effectiveness of the exercise.

Before you perform the exercise, carefully study the technique of each movement, or better yet, ask for help from a trainer. Your back and joints will thank you later.

How to build the right training?

To get a noticeable effect, it is necessary to competently build a training process. Here are some tips on how to do it.

1. Hone your technique with your own weight and only then move on to additional weight.
2. Use different variants of the pace of exercises – from medium to slow. You can do lunges with dumbbells in 30 seconds or 60. At a slow pace, you will engage more muscle fibers and eliminate inertia.
3. Gradually increase the weight of the additional weight. When you realize that you can easily do 20 reps with the weight you are used to, increase the weight by 5-10%.
4. Increase the total tonnage over the course of the workout. You can do squats with 10 kg dumbbells for 15 repetitions, and you can do squats with 15 kg dumbbells for five repetitions. In the first case, the tonnage of the load on the muscle was 150 kg, and in the second case, 75 kg.
5. Change the rest time between approaches. For example, before the rest between approaches was 90 seconds, and now the rest time between approaches with the same weight is 60 seconds. This means that the muscles have become more efficient in carrying the load and have improved their performance.

Training program for the buttocks for a man at home

Клекове

Техника

• Stand up straight. Bend slightly in the lower back, keep your back straight. Look forward. Lower your shoulder blades down and bring them together. Place your feet slightly wider than your shoulders. Turn your feet 45 degrees.
• Pay attention to the position of the feet. They stand straight, do not roll inward or outward. The heels should not come off the floor, so at first you can hold on to a support to keep your balance.
• The knees are on the same vector as the feet throughout the movement. This is an important point. Keep an eye on your knees, as they will tend to buckle inward.
• Take a deep breath. With your abs tense, perform a squat. The movement begins by simultaneously pulling the pelvis back and bending the legs at the knees. Lower down until your hips are parallel to the floor or lower. Scientists have proven that the lower you sit, the more you engage the gluteal muscles.
• As you exhale, simultaneously extend your pelvis and knees, pushing yourself up into the starting position.

Perform two or three approaches of 20 times. Rest between approaches – two minutes. Use dumbbells or a barbell to increase the effectiveness of the workout.

Български напади

Техника

• Stand up straight. Bend slightly in the lower back, keep your back straight. Keep your eyes forward. Lower your shoulder blades down and bring them together.
• Put your back leg on a bench or other elevated position, it is only used for balance. Shift your body weight to the front leg.
• Pay attention to the position of the feet. They stand straight, do not roll inward or outward.
• Take a deep breath and with tense abs smoothly descend downward. The movement begins with a pelvic thrust backward. Sit until your thighs are parallel to the floor or lower. The lower you sit, the more you engage the gluteal muscles.
• As you exhale, push up to the starting position with a powerful movement.

Perform two or three approaches of 10 times for each leg. Rest between approaches – two minutes. Use dumbbells to increase the effectiveness of the workout.

Gluteal bridge on one leg

Техника

• Lie on your back. Bend the right leg at the knee and firmly rest the heel on the floor.
• Pay attention to the position of the foot and knee joint. They are flat under each other, not cocked inward or outward.
• Place your left foot on the thigh of your right leg. As you exhale, push your pelvis up to a straight line with your back, lingering at the top point for one second. Engage your abdominal muscles each time, tensing your abs.
• As you inhale, lower your pelvis gently to the floor for two to three seconds. Avoid a strong bend in the lower back as you lower yourself down. To do this, control your pelvis and keep your buttocks and abs under slight tension.

Perform two or three approaches, 10 times for each leg. Rest for two minutes between each approach. Use additional weights to increase effectiveness.

Steps on a platform

Техника

• Stand up straight and place the foot of your right foot on the platform. Bend slightly at the waist, keeping your back straight. Keep your gaze forward. Lower your shoulder blades down and bring them together.
• As you exhale, extend your right leg straight, stepping the other foot onto the platform. It is important to work on the strength of the right leg. The left leg is only a support. Straighten the body completely.
• Transfer the body weight to the front leg, and keep the back leg straight. Try not to push off.
• As you inhale, smoothly lower one foot off the platform, and then repeat the movement.

Perform two or three approaches, 15 times for each leg. Rest between approaches – two minutes. Use dumbbells to increase the effectiveness of the training.

To pump up the buttocks of a man at home, you need to do squats, Bulgarian lunges, gluteal bridge on one leg, stepping on a platform. Start doing exercises with your own body weight, and then move to dumbbells.