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To enlarge the buttocks, you need to do strength exercises that activate the gluteal muscles, medium and small. Check what are the best exercises for bigger buttocks and learn about a training plan that will allow you to enlarge your butt in 3 weeks.

Tryexercises for bigger buttocksthat will lift and firm your bottom. Do them regularly and after 3 weeks you will notice that your buttocks are rounder and firmer. Descriptions of exercises and the plan can be found below.

What exercises are the most effective to enlarge buttocks?

To build up your buttocks, you should first of all dostrength exercises, using heavy loads, low repetitions and lots ofseries. Why?

Our buttocks are made up of three muscles:

  • buttock middle,
  • buttock little,
  • and the gluteus giant which is the largest muscle in the entire body.

They are very durable and resistant to fatigue, so to stimulate them, you need a specific stimulus for anabolic growth - that is simply muscle growth. However, not only this form of exercise will be responsible for the growth of buttocks.

The muscles in the human body are composed of slow twitch fibers (Ia, Ib) - red muscles and fast twitch fibers (IIa, IIb) - white muscles. The proportions of these fibers in each muscle depend on genetics as well as the form of physical activity we practice, because the proportions of the fibers may change with many years of specific training.

However, most people's gluteal muscles are half slow and fast twitch fibers - this makes our buttocks very strong and resistant to any type of fatigue. Slow twitch fibers like prolonged and intense effort, i.e. a lot of exercise, high repetitions and low weight, while fast twitch fibers that grow faster like low repetition training with high loads.

This shows thatbuttocks can grow with both endurance training and typical strength training . Buttock enlargement exercises should consist of both of these activities.

Buttock enlargement exercises involving the great gluteus muscle

Taking a closer look at the gluteal anatomy, the gluteus great muscle works while flexing in the hip joint andabduction of the leg backwards, while the medium and small muscles are responsible for abduction of the leg to the side, rotation in the hip joint and stabilization during one-leg exercises.

That is why the gluteus muscle will activate the most during exercises performed on both feet (the exception is abduction of the leg backwards), and the medium and small muscles will activate during the one leg exercises.

What are the best exercises for the gluteal muscles? You will find them below.

Buttocks enlargement exercises: Hip thrust

This is definitely the king of buttocks exercises. Scientific research has shown that during its performance, the gluteal muscles are almost in constant tension throughout the entire movement phase and activate all of the buttock muscles very strongly, without expanding the thigh muscles, and it is usually difficult to separate them from each other. Hip thrust can be performed in two variants: using a training bench or lying on a mat.

The exercise gives the best results when performed with a barbell. However, if you don't have a barbell at home, you can even keep a water bottle, heavy book, or whatever else you feel comfortable with on your hips. This exercise is so effective that you can also do it without any load, but then remember to increase the number of repetitions.

See instructions on how to properly do hip thrust:

Buttocks enlargement exercises: Deadlift on bent legs

Deadliftis a multi-joint exercise that activates the muscles of almost the entire body to work, but during its exercise, the gluteal muscles are used very much, which work hard during the extension of the hips. In addition, the biceps muscles of the thighs are also strongly involved, which together with the buttocks create a beautiful outline of our figure from the back.

This exercise works best to enlarge your buttocks when done with a barbell, but if you don't have one at home, you can do exercises with dumbbells.

Execution:stand hip-width apart, keep feet parallel to each other. Place the weight just in front of your feet or approach them under the barbell. Grab the bar from the top, keep your arms straight and set them shoulder-width apart. Perform a shoulder rotation, i.e. twist your elbows outwards as if you wanted to break the barbell.

Gently bend your knees, but don't go too low. Get down to the barbell so that your spine is straight. You can't slouch! Then lift the weight up, holding the barbell millimeters from the shin and guide it as if you are sliding it over your thighs.

Movement must be smooth - while lifting the barbell off the ground, straighten your legs in the knee joint. In the upper phase of the exercise, do not bend the lumbar region backwards. Stay inneutral position and come back to the starting position, also bending your knees.

If you are deadlifting on bent legs with dumbbells, hold them in front of you like a barbell. The dumbbell version is recommended for beginners as this exercise is technically quite complicated and can be very injurious, especially for your spine, if done incorrectly.

Important
  • While deadlift with bent legs, pull the weight off your hips and flex your buttocks tightly.
  • Make sure your pelvis is tilted back and your buttocks are tightly taut before you start doing it.
  • Make sure your knees extend outward. This position will help keep your feet screwed down to the floor.

Buttocks enlargement exercises: Abduction of the leg backwards

Can be performed on a Smith machine, on training lines and in many variants at the gym. However, if we want to do this buttock enlargement exercise at home, there are no obstacles to do so. Back abduction can be done with Velcro weights attached to the ankles or simply without.

Execution:stand up straight and grab a handrail, chair or rest on a table so that you can just keep your balance. Then, bend slightly forward and lift your straight leg backward, keeping it slightly lower than hip level. Come back to the starting position.

Train your legs separately, start from the right, doing for example 15 repetitions, then move to the left, doing the same number of repetitions also on this leg. Your inclination during the exercise and the height at which you lift depends only on you, your anatomy and when you feel the tense muscles the most.

Your inclination during the exercise and the height at which you lift depends only on you, your anatomy and when you feel the tense muscle the most.

Buttocks enlargement exercises: Przysiad

Przysiad is not one of the most effective buttocks enlargers. This way the repair involves the quadriceps and biceps muscles more. The buttock, however, can be more strongly activated when we perform the low bar squat - that is, with the barbell lowered low on the trapezius muscle (including around the shoulder blades).

However, it is also worth doing it in the basic version, because it is a multi-joint exercise and the benefits resulting from it are much greater for the whole body than only for the buttocks.

As we already know, the buttocks consist of different muscle fibers, so they need to be trained in different methods. A squat is a good part of endurance training, and it will sculpt your buttocks and burn unnecessary fat.With heavy weight training, it can over-build your thighs, and for many women this is an undesirable effect.

So do squats as a warm-up before strength training, or use them for intervals or endurance training with lots of repetitions and series.

Buttock enlargement exercises involving the medium and small gluteus muscles

To activate these two much smaller muscles, one leg buttocks should be enlarged. A great solution will be to do exercises such as for the gluteal muscle of both feet, but in a variant on one leg.

Then we can enter into the training plan hip thrust on one leg, deadlift on one leg and a version of the squat on one leg called bulgarian squat. Moving your leg to the side will also work well.

Hip thrust one leg

Whether you choose the mat or bench version, the technique remains the same. The only difference is the hip extension, leaning on one leg. Then it is recommended to reduce the weight, as the force also decreases significantly.

One leg deadlift

In this buttock enlargement exercise, the technique is also the same as in the classic version. While performing it, the leg you are standing on must be as tense as possible, and the other leg stays freely pushed back.

Remember, however, that this exercise is performed not with a barbell, but with the dumbbell held on the opposite side of the leg you lift. Then it is more difficult to maintain balance, and the gluteus muscles and small muscles are even more strongly activated, because its task is to stabilize your pelvis and prevent it from tilting to either side.

Bulgarian squat

This amazing buttock enlargement exercise also allows you to burn a lot of calories, because when doing it, your whole body works to maintain balance. Perform them with dumbbells held on either side of your body.

Performance:choose a place where you can freely rest one leg and squat. It may or may not be a training bench. You can also choose a chair if you don't have one at hand. Stand about one meter in front of you, visit one leg back, tuck your toes together, and place your foot in the place you want, about the same height as the knee of your straight leg.

Place the leg on which you are standing so that you keep the right angle in your leg when you go down. Grab the dumbbells, keep your back straight, tense your abdomen, eliminate lordosis, tense your buttocks and squat roughly to the right angle between your thigh and knee. DuringYou don't need to take a lot of weight for this exercise, because it activates the gluteal muscles very strongly and is a great alternative to the classic squat.

Training plan for bigger buttocks

Rest for 30 seconds between exercises, and 1 minute between each series.

ExerciseSeries 1.Series 2.Series 3.Series 4.Series 5.
Hip thrust10 repeats10 repeats10 repeats8 repeats8 repeats
Deadlift8888-
Abduction of leg backwards (repeat for both legs)121212--
Bulgarian squat (repeat for both legs)101010--
One leg deadlift (repeat for both legs)888--

When will the first effects of the exercises appear?

When your bum becomes noticeably bigger and lifted, many factors influence, for example: training intensity, progression, weight with which you exercise, genetics, nutrition. If your trainings are performed regularly and technically correctly,you will see the first results after three weeks .

Change the training plan every 4-8 weeks, because during this time the muscles will adapt and may stop growing. The most important thing is to change the training system and surprise the muscles, then you will not let them stagnate and you will ensure their regular growth.

You can also add various training methods to your training plan, such as superseries, gigantserie or drop-sets, but remember that this is not a solution for beginners.

How often do you exercise to enlarge your buttocks?

Gluteal muscles are very resistant to fatigue, so you can train them up to 3 times a week, every other day. Then divide such training into strength and endurance training or divide it into a given group of gluteal muscles, e.g. Monday - the gluteus great muscle, and Wednesday - the medium and small gluteus muscles.

If you operate with heavy weights and your training is very strenuous, mainly strength training, train once or twice a week, give your muscles time to rest, because that's when they grow. The optimal number of buttocks training sessions is 1-2 times a week.

Remember, however, that it all depends on your body - some regenerate faster, others take longer;watch your progress and choose your training system and mode wisely. If you are exercising with an artificial weight, remember about regular training progress: increase the load every second or third workout. If you choose to exercise with your own body weight, increase the number of series and repetitions.

In fact, it is only a general scheme, because you should also remember about constant progress when exercising at the gym.

Małgorzata Kośla fitness instructor, certified personal trainer, author of the blog stylzyciadowolny.pl

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Category:

Thighs and buttocks