How to work your glutes and not overpump your legs. Exercises and flyhacks for girls

An embossed butt and graceful legs are the dream of many girls. But often beginners in sports face difficulties. There are times when beginners work on the wrong muscle group.

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If you do not like voluminous quadriceps, simply do not perform additional isolated exercises on the front surface of the thigh, because in other exercises the leg muscles are already pumped quite well. Also watch your diet.

What is important to know before training

Very often you can hear that it is important to concentrate on the muscles you are going to work out. But it can be difficult for beginners to do this because of the unestablished neuromuscular connection. If you can’t feel your glutes in a workout, here’s what you can do.

Warm up on the ellipsoid before your class. It’s important that you do your warm-up by tilting your torso forward and pulling your pelvis back. After 10 minutes of this warm-up you will already feel the gluteal muscles.

Stretch your quadriceps before your workout. After the joint warm-up, do a light stretch on the front surface of the thigh to relieve it of hypertonicity. It is often this nuance that prevents you from feeling the gluteal muscles in a workout. If you stretch the quadriceps before the main part of the class, you are much more likely to feel the glutes.

Don’t start your workout with squats. Before doing this exercise, it’s better to work your glutes with other exercises to engage those muscles. Below we will list some of them.

Pulling on one leg in a crossover

Execution Technique

• Stand straight in front of the crossover and bend your legs slightly at the knees. With your right hand, grasp the handle of the machine. Place your left foot on the foot and your right foot on the toe.
• Slowly tilt your body forward and pull your pelvis back.
• After that, straighten up, but do not reach the weight of the crossover with your hand, so that the main load goes to the buttocks. Do not rush. It is better to do slowly, but correctly.
• If you feel your lower back while doing it, but not your glutes, then you are doing the exercise wrong.

Perform 20 times and repeat the exercise on the other side of the body.

Single leg crossover swing

Tehnika

• Stand straight in front of the crossover. Put a bracelet on your right leg and hook it to the carabiner of the machine. Place the working leg slightly crossed behind the supporting leg. Tilt the body forward, stay in this position throughout the exercise, do not sway.
• With a jerk, swing your leg back, hold for a few seconds at the top point.
• Return to the starting position. The middle of the foot of the working leg at the bottom point should be opposite the heel of the supporting leg. Do not touch the floor with the working leg.
• Do not put too much weight on yourself. Let it not be very heavy, but you will do the exercise correctly.
• The lower back should not work here either. If you feel it, it means that the exercise is not done correctly.

Perform 20 repetitions and change the working leg. For each leg, you can perform 2-3 approaches.

Bulgarian lunges

Do this exercise with support on the bar in the Smith machine.

Tehnika

• Stand with your back to the support. Put one leg on the elevated position so that only the toe is on the bar. The working leg is slightly bent at the knee, keep the body straight.
• Slowly bend the working leg, pulling the pelvis back, the body tilts slightly forward.
• When lifting, lean on the foot of the working leg, do not help yourself with the other leg.
• If you feel that your quadriceps are engaged, lower the bar of the Smith machine.
• Do not use too much weight if you do not know how to do this exercise. It’s better to do it without weight at first and gradually add weights.

Perform 20 reps and switch sides.

Back Lunges in Smith

Tehnika

• Stand up straight in Smith, put the bar on your shoulders and remove the exerciser from the fixators. Hold the bar with your hands.
• Lunge one leg back, put it on your knee, bend the other leg to an angle of 90 degrees.
• Use the back leg to keep your balance. Do not push off with it, work only with the supporting leg.

Perform 2-3 approaches of 20 repetitions for each leg.

Squats

Tehnika

• Stand up straight, feet slightly wider than shoulder width, back straight.
• Perform a deep squat, pulling the pelvis back.
• Return to the starting position, but do not straighten your legs completely.
• Perform the exercise slowly to keep the muscles tense.
• Try the exercise without weights first. If the technique is not broken, you can try squatting in Smith or with an empty barbell.

Increase the weight little by little with each approach. Perform approaches of 20, 18, 15 and 12 repetitions.

Romanian pull with dumbbells

Tehnika

• Take the dumbbells, stand up straight.
• Slowly draw your pelvis back and bend forward, legs slightly bent. Bring the dumbbells down to the level of your knees or slightly below.
• Also slowly return to the starting position.
• Do not relax the target muscles at the top point, they should be tense all the time.
• After completing the approach, take a dumbbell with a smaller weight and start doing the same thing, only at a slightly faster pace and with a shorter amplitude.

Perform 15-20 repetitions with the first weight and 20-25 with the second weight in three approaches.

The workout is over. For a detailed execution of the exercises, see the video.