TOP 7 - buttock exercises for girls in the gym

Tightened and raised buttocks for many athletes are a priority in training. Pumping these muscles is quite difficult, but if the goal is set, there is nothing impossible. The main thing is to be prepared for serious and regular training. Hard work in a month can get a good result.

The gluteal muscles are responsible for several important functions for the body:

  • fix the hip joints;
  • take and turn the hips;
  • allow the body to straighten;
  • make upright walking possible.

The physical form of this large muscle directly affects the condition of the musculoskeletal system. If the buttocks are tightened and inflated, the figure looks much more attractive, the state of health improves.

To make this muscle group more elastic and round, it is not enough just to visit the gym. It is necessary to concentrate on exercises that are aimed at working out the buttocks, and also allow you to strengthen your back.


  • 1 Complex exercises for buttocks in the hall
    • 1.1 Squats
    • 1.2 Deadlift
    • 1.3 Lunges with weighting agents
    • 1.4 Mach weights
    • 1.5 Leg swings
    • 1.6 Leverage on the block
  • 2 How to do the exercise "> 3 Nutrition during classes
  • 4 Summary

A set of exercises for the buttocks in the hall

In order to maximize the load on the buttocks and get a quick result, you should focus on the most effective exercises for the buttocks, which affect this particular large muscle.


This exercise seems to many beginners quite simple, but a violation of technology in the first stages occurs even when performing the easiest movements. In order not to make mistakes, it is better to start training under the strict guidance of a coach. Of particular note is the correct location of the feet, the implementation of shallow squats, as well as lifting the torso up not with the front of the thighs, but with the tension of the gluteal muscles.

The number of squats should vary from 8 to 10 repetitions in each of the 5 sets. Doing the exercise at a given pace should be done every two days. If everything is done correctly and does not shake off, the excess body fat will begin to leave quickly, and muscle mass, on the contrary, will strengthen and grow.


The use of weights always has a positive effect on training. The main thing is to handle the shell correctly. When the dumbbells are in the hands, the shoulder blades are brought together, and the buttocks are taken back, they tilt until there is a feeling that the muscles are stretched. Straightening should be carried out exclusively with the use of the buttocks.

The number of repetitions in the draft should be at least 10. Approaches must be made 5, and include draft in your training program - twice a week. Exercise only benefits when done regularly.

Weight Lunges

You can use the dumbbells that are in your hands, or a barbell on your shoulders. The choice of weighting agent is completely determined by the level of training. This exercise requires special attention to posture, which is regulated through the head and shoulder girdle. Lunge is done with one foot, and the second is left in the original position. Lower the body down until the knee touches the surface of the floor, and the fixed leg does not form a right angle in the bend area. The load is held for several minutes, and then returned to its original position. When it is accepted, all movements are repeated, but now on the other foot.

Weights Mahi

Almost every sports complex has special simulators that allow you to pump the flexors of the gluteal muscles. If there is no such device, you can use an alternative option, which is to put weighting on your feet and then lower it to your knees.

Hands during exercise rest against the floor. One leg is bent at right angles and raised until the front thigh is parallel to the surface of the floor covering. The main emphasis is on the fact that the leg directed upwards makes a movement similar to pushing a button with the heel.

Leg sweeps to the sides

This exercise allows you to work out both the small and large gluteal muscles. It is performed on a special simulator, which is equipped with support under the back. When the direct position of the torso is fixed, the outer sides of the thighs of both legs are pressed against the stop, and then they begin, with effort, to push them to the side. Reaching maximum position, they are delayed a bit and return to the starting position.

You need to do at least 4 sets, each of which should have 20 repetitions. Each cycle is performed without any pause. You need to move extremely evenly. Jerks are unacceptable. Tension is created in those frequent bodies that need to be worked out.

Leg weights

To perform this exercise, you need a special simulator. It is slightly similar to the one used for leg breeding, but differs in purpose and area of ​​impact. Classes on it allow you to work out the adducting femoral muscles.

The use of both types of simulators helps to give the outer part of the buttocks a rounded shape and elasticity. If we limit ourselves to only one of the devices, this can lead to the development of imbalance. Therefore, it is necessary to work on the conjugate sections, that is, to perform both mixing and leg breeding.

Abduction of the foot on the block

To perform such a lead, you must have at your disposal a block simulator and a cuff handle with a mount. The latter is fixed on the leg. When the cuffs are put on, they become sideways to the simulator. Slowly take your foot to the side, holding on to the block. You can not help yourself with the pelvis, trunk or knee. When the leg is at the extreme point, you need to fix this position for a while, and then slowly return it to its place. Do an exercise of 4 sets with 10 repetitions in each.

How to do the exercise?

The following recommendations should be followed:

  • when they sit on the simulator, straighten their back and straighten their chest;
  • fix the adopted position, after which the inner parts of the thighs are placed at a stop, and the center of gravity is transferred to the bones of the sciatica;
  • the legs are brought together by the force of the adductor muscles, and when they reach the maximum possible position, they pause to create a contraction;
  • withstand tension for several seconds, and then slowly return to their initial position, but not by inertia, but due to the trained muscle group;
  • without any interruptions, they immediately begin to do the next repetition, and so on.

Each exercise is performed at least four sets, the number of repetitions in each should reach twenty.

Nutrition during class

Without proper nutrition, it is impossible to achieve maximum results. Intensive workouts are not a reason for refusing to control incoming calories. Success from classes is possible only when you do not use fried, greasy, salted.

Kefir should be replaced with plain water, and the main emphasis in the diet should be on boiled or steamed vegetables. In addition, it should be remembered that before any intensive training you can not eat at least an hour.

To get the best result from strength training, you must:

  • eat fractionally;
  • to eat at the same time;
  • eat small meals to create a calorie deficit;
  • constantly add variety to the menu.

A set of products, which should be included in the diet, must be selected taking into account the individual characteristics of the body.


To become the owner of beautiful and toned buttocks, you must try and give all the best in the gym. The first lessons, of course, will not be easy, but gradually everything will return to normal and the exercises will be much easier. The main thing is not to forget about nutrition, which should be moderate and proper.

Women are much more difficult to train muscles. In men, endurance is much higher by nature and the body of a strong half of humanity is more susceptible to drying, lifting weights and so on. But, if you really try and work on yourself, regularly visit the gym, the results will not be long in coming.