Anyone who works in the gym or at home certainly has a goal. It could be losing the excess pounds, having a slim belly, gaining a tanquinho or even conquering the butt of dreams. And each of these goals is achieved through the practice of different activities and movements, which act in favor of the desired change in the body.
Let's bring some gluteal exercises that help you work the area, toning them up and growing your butt. Take a look at the moves we selected from the following list, which are not arranged in order of preference or efficiency.
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1. Free Squatting
The free squat is one of the exercises for more functional glutes. It should be done without weights by beginners in practice and with load by those who already have some experience in the workout.
In addition to the buttocks, the exercise still works the quadriceps, the posterior muscles of the thigh, the adductors, the abs and the erector of the spine.
How to make:start with standing feet with shoulder width apart, extend arms forward as in figure, or support shoulder bar with weights. Then, bend the knees slowly, until the thighs are parallel to the floor, forming a 90º angle. Finally, extend the legs and return to the original positioning.
- See too:how to make the perfect squatting motion.
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Stepup is one of the best exercises for buttocks when it comes to building the region.
It is a movement that people do every day and that if the practitioner can not do it properly with a slow and controlled rhythm, he can not perform other movements like advancement, squatting, race or jump.
How to make:start standing in front of a sturdy box or a block like the one in the picture above. Then put one of the feet on top of the block or box, with the weight of the body placed in the center of the foot. Then, push the hips and stand in the straight position, compressing the gluteus corresponding to the support leg in the high part of the movement.
Notice in the figure that the other foot is out of the block or box. Once at the top, hold the position while keeping your hips and shoulders square and body high. Then push the hips back down slowly, taking three seconds to return to the original positioning.
After mastering the exercise, it is recommended to run it with a dumbbell in each of the hands, to increase the difficulty and intensity of the exercise.
3. Bridge with one leg only
The bridge is one of the gluteal exercises that best help tone the butt, as well as work the posterior thigh muscles and strengthen the muscles of the pelvic region. One of its advantages is that it does not require knee or spine work.
How to make:lie on your back on a mat or mat with your knees bent and the soles of your feet on the floor. Extend one leg and as you exhale, pinch your buttocks and push your hips toward the ceiling as high as you can, as shown in the picture above.
Then pause and lower until the butt stops a little above the floor, however, without leaning. Do the repetitions of the exercises without undercutting the butt once to complete a series.
4. Land survey with bar
The ground lifting with bar helps to build a stronger and more sculpted butt when the exercise is performed correctly. The bending of the hips is fully developed by the glutes and the posterior thigh muscles.
How to make:position yourself with your feet directly below the hips and your toes pointing forward. The footprint on the bar should be shoulder width apart and the palms facing down. The arms should be extended and the initial position is crouched, with knees and hips bent.
With the spine straight and the elbows locked, raise the bar to the level of the hips, standing and erect. Then slowly return the bar to the ground, returning to the initial positioning.
Another interesting piece of advice is to squeeze the buttocks at the time they block the weight at the top of the movement. This helps to push the hips forward so that it is possible to lift more weight.
It is recommended that the practitioner master the ground lifting technique before starting to work with very high loads.
- See too:How to evolve in the practice of land surveying.
5. Walking lunge
The forward, last or dip with dumbbells works the glutes, contributing to the hardening of the butt, in addition to helping it to become steeper. In addition to being one of the main exercises for buttocks, it also works with the hind muscles of the thigh, the adductors and the quadriceps.
Exercise requires a lot of glutes, since when the hip corresponding to the front leg looks good folded, the buttocks lengthened and a high load is placed on top of them, as well as the hardest part of the movement.
How to make:standing with the feet shoulder width apart (this distance is conducive to hold a fixed dumbbell in each hand and leave the arms extended body. Then take one foot forward and flex the knee of this leg 90º until the corresponding thigh is parallel to the floor. Return to the initial positioning, bringing the back foot forward. On the next repetition, alternate the foot that lies on the front of the body.
The back foot should be fixed to the ground during movement while the leg is stretched and the rear knee points to the ground as shown in the image above. When the body is projected forward, the trunk should stand erect, the back straight and the body weight should be in the advancing leg.
To emphasize gluteal work during exercise, it is recommended to take a broader step. The use of a bench or step to support one of the legs makes the movement more difficult and intense. Check the possibility of adding the accessory to your workout with your trainer, making sure it is appropriate for your workout.
6. Buttock bridge
This is one of the best exercises for glutes, since it requires effort of the muscles during the movement. It is worth mentioning that the gluteal bridge works both the upper and lower part of the muscle.
Exercise is like a plank to the back of the body. The movement is also safe and easy to learn.
How to make:lie on your back with your knees bent, your feet firm on the floor and holding your weight in the pelvic region, as the smaller photo indicates. Keep thecore(central region of the body) firm and lift your hips as high as you can, compressing the butt in the upper part of the movement. During movement, the shoulders should remain on the floor.
7. Bar Squatting
The exercise works the glutes, the posterior muscles of the thigh, in addition to reaching the quadriceps. Before doing the exercise, it is worth knowing that the deeper the squatting is, the more the butt and the thighs will be worked.
However, of course you should crouch according to your possibilities, without forcing your body into something it still can not do, respecting its limits and its evolution.
How to make:start with the barbell weights over the shoulders - not the neck - and the palms of the hands pointing out. The feet should be equivalent to the width of the shoulders, with the toes facing 10 to 15º, pointing in the same direction of the thighs and knees, forward or slightly toward out.
After that, flex the knees slowly, until the thighs are parallel to the floor. At this point, bend your knees and hips, lowering your body as close to the floor as possible. However, the lumbar region should not lose your bow.
Another important tip is to keep the knees wide and to make them follow the same direction of the fingers, which prevents the knees from falling in relation to the midline of the body. To return to the initial positioning, extend the legs.
8. Squatting with bar with wide posture
This squat, which is done with a broader posture than other variations of exercise, works the glutes and quadriceps. It is precisely this wider positioning that gives greater emphasis to the glutes and posterior thigh muscles during movement.
How to make:while standing, hold a bar of weights on the back of the body - on the shoulders and not on the back - with the palms pointing forward, as in the figure above. Leave your feet at a distance that should be approximately one step larger than shoulder width.
Bust your chest, tighten your abdomen and crouch slowly, until your thighs are parallel to the floor. It is essential not to arch your back and keep them straight throughout the movement.
After stooping, hold the position for five seconds and then return to the original position.
9. Kick on the cable
The kick in the cord is an especially important exercise to give a round shape to the gluteal region.
How to make:lower the cable handle to the ankle. Position yourself standing, facing the machine with your feet at a distance equivalent to the width of the hips. Attach one of the feet on the handle of the handle and hold the machine with one hand, as shown above.
With the chest raised, use the buttocks to pull the handle, bringing the foot trapped in the handle back. During the movement it is ideal to not back your back.
After pausing, return to the original position and change feet. It is recommended to start the series with the weaker side.
This exercise should be performed on top of a treadmill. It is for strengthening and has beginner level of difficulty. It is one of the best exercises for buttocks, but also reaches the hindquarters of the thigh.
How to make:kneeling on a mat and bending at the hips, arms outstretched in front, palms resting on the mat. The arms should be at a shoulder width apart.
The head should be pointing forward and the knee bending should form a 90 degree angle between the hindquarters of the thigh and the calves. Exhale and raise one of the legs until the hindquarters of the thigh are in line with the back, maintaining the angle of 90º, with the sole of the foot pointing upwards, as in the photo.
The buttocks should be contracted during movement and the contraction should be held for one second at the top. At the end of this part, the upper part of the leg should be parallel to the floor and the calf perpendicular to the ground.
Inhale, return to the initial position and change the leg.
Before practicing any type of physical activity you must take certain care, and this includes these exercises for glutes. First of all, it's always worth having a medical appointment and checking to see if you really are fit for a workout to avoid problems in the future.
In addition, whether you work at home or work out in the gym, it is important to have a physical education professional accompany you. The coach helps you set up training according to your needs, goals, health and fitness, teaches the proper technique of each exercise and can offer immediate help if any problem such as an injury occurs.
If you choose to work out at home without the instructor's support and choose to follow YouTube tutorials in your workout, be careful to select good videos with explanations of good professionals, and pause and repeat as many times as necessary until you correctly understand how each movement should be executed.
And in case you get hurt or perceive a problem, it's vital to take time to get medical help and solve the problem soon.
Do you usually practice these gluteal exercises to tone your butt? Which are your favorites? Comment below.(21votes, average:, 1of 5)