10 best exercises for the buttocks

Why do these exercises work for the buttocks

Because they are selected taking into account the anatomy.

Gluteus unbend thigh or, in other words, take him back. There are several positions in which the muscles are activated better:

1. If the hip is not bent. When you bend it, as, for example, during the squats, the gluteus maximus activity decreasesInfluence of joint position on electromyographic and torque generation during maximal voluntary isometric contractions of the hamstrings and gluteus maximus muscles. Therefore, the best exercises for the buttocks include extension is hip without bending.
2. If the hip is given to the side at an angle of 30 degrees. Fibers gluteus go downwards diagonally. Therefore, when the hip is directly under the body, gluteal muscle strains worse than if it is allocatedActivation of the gluteus maximus and hamstring muscles during prone hip extension with knee flexion in three hip abduction positions to the side.
3. If the knee is bentMuscular activation patterns during active prone hip extension exercises
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   at an angle of 90 degrees. When you keep your knees bent, hips in extension the gluteal muscles tighten well. But if at the same time to unbend your knees and hips, as the squat, deadlift, and on simulators for pumping buttocks - muscles worked out much worseEMG activities in mono- and bi-articular thigh muscles in combined hip and knee extension.
4. When brake wear deployed outwardlyMuscular activation patterns during active prone hip extension exercises, Influence of Hip Joint Position on Muscle Activity during Prone Hip Extension with Knee Flexion.

How and how much to engage

If you work the whole body in one workout, takes a minimum of three times a week. Pick one exercise from the list and include it in its program. To avoid stagnation, change the exercises in 1-2 workouts.

If you prefer splits, select the 1-2 movements and carry out daily leg workout. Keep in mind that most of the exercises for the buttocks is also loaded with muscle hamstring. So if you want to do heavy deadlifts or leg press in the simulator, it is best to start them. Otherwise, the muscles get tired and you can not go all out.

Unless you are interested in buttocksDoing exercises at the beginning of the workout. So you can maximize muscle load and ensure their growth.

Do 3-5 sets of 8-12 reps. Weight is selected so that the last repetition in the approach given with difficulty. The final approach is to follow the failure of muscles. Between sets rest of 90-120 seconds.

What exercises for the buttocks most effective

1. The rise of the pelvis with a support on the bench

Sit on the floor, lean back against the bench. Put the barbell on the hips, bend your knees and place the feet on the floor shoulder-width apart, toes slightly expand outward. Well, if there is a soft pad on the neck, otherwise it will dig into the body when you install a lot of weight.

Raise the pelvis so that the body stretched out in a straight line, pause for 2-3 seconds, fall back and repeat.

2. Gluteal bridge with weight

Lie on the floor, put a barbell on the hips, bend your knees and place the feet shoulder-width apart, toes slightly expand outward. Holding hands shell, lift the hips as high as possible. Hold at point 2 seconds and lowered back. Repeat the exercise.

3. Thrust in the crossover between the legs

Hook the rope handle to lower the crossover unit. Stand back to him, grasp the handle with both hands and take two steps forward. Stand with your feet slightly wider than shoulder width, toes expand sideways.

Lean forward with a straight back to the parallel body to the floor - it's original position. Squeeze your buttocks, straighten your body, pause for a second at the point and return to starting position.

4. Russian kettlebell swings

The same as the thrust in the crossover, only weights. Stand with your feet slightly wider than shoulder width, toes expand sideways. Pick up a shell, push hips back, bend forward with your back straight and slide the dumbbell between your legs.

Squeeze your buttocks, straighten up in the pelvis and make a move to the level of the clavicle shell. again
Keep a dumbbell between your legs and repeat the swing. You do not need much to bend the knees: the basic movement occurs in the hip joint.

5. Contact hyperextension

Lie on a bench or body GHD-simulator, so that his feet were in the air, hold hands. Bend your knees at a right angle. Keep hips parallel to the floor. From this position, raise and lower them back.

There are two ways to complicate the exercise:

1. Weighting feet. Take special belt, hang it on a pancake with the necessary weight and ask them to throw it to you on foot, when take the starting position.
2. Put on your knees expander and spread his legs apart. So you have to not only lift your legs, but also to apply force to keep them divorced.

6. Lead hips back in a crossover

Hook the foot to the lower block and stand face to simulators. Hands can hold on to the bar. Without bending your elbows, pull the foot back, lock in at the point and return to the starting position.

How do squats, deadlifts and lunges to load the buttocks

These exercises are not as effective as given above. But if you do not have time and again need to load the entire lower part of the body, simply change the position of the feet and shift the focus on the buttocks.

1. squats

follow squat Sumo: put your feet two times wider than shoulders, toes feet turn towards.

If you perform a squat with a pancake or dumbbells, pull the shell in front of him. So you increase the retraction of the pelvis back and buttocks will strengthen elaboration.

2. Deadlift

Do become a sumo cravings: a wide stance and deployed laterally socks. This is only slightly increase the load on the buttocks, but still better than nothing.

3. lunges

During attacks tilt the body forward.

4. Leg press in the simulator

Place the foot on top of the platform, place feet wider and expand socks in hand.