Exercise for butt: exercises without any extra equipment

Exercise for butt

Exercise for butt: exercises without any extra equipment

To have firm, curved and lifted buttocks, bodybuilding programs are not lacking. You can do exercises to build your buttocks to body weight, without any additional equipment or load, such as squats or lunges. You can also use dumbbells, a barbell, weighted ankles or a gym ball. If you have room at home you finally have the opportunity to use a weight machine guided load.

in Exercise for butt addition to muscle strengthening, it is essential to get muscular buttocks without taking too much volume to stretch the glutes after having contracted. Stretching promotes a beautiful muscle definition. It is also possible to effortlessly strengthen the glutes using an electrostimulation device.

gluteus maximus are the largest and most powerful muscles of the human body. Located at the back of the pool, they give a convex silhouette to the buttocks. The sides of the pelvis are formed by gluteal means, thick muscles and short fan-shaped, which give them the round outline of the buttocks. The gluteus media also emphasize the top of the buttocks and contribute to the gluteal curve when they are well toned.

The Middle Gluteal highlights the rounded lateral contour and the curve of the buttocks

The best exercise without a device for the muscles is the fire hydrant. The small and medium glutes have the same function: they cause the abduction of the hip and are internal rotators of the thigh. The small glutes are the smallest and deepest of the gluteal muscles. Gluteus is the old name, the current term for the muscular group of buttocks is Gluteal. Thus one should no longer say small, medium or large gluteus but small, medium or large gluteal.

Gluteus maximus: anatomy and functions

Anatomy of the Grand Gluteus muscle

The gluteus maximus consists of two distinct parts, the deep plane, and the superficial plane.

Deep plan of the gluteus maximus

The deep plane behind the hip extends from the posterior part of the pelvis (external iliac fossa), sacrum and coccyx to the posterior aspect of the femur in its superior 1/4.

Superficial plan of the gluteus maximus

The superficial plane doubles the deep plane behind, its origin is in contact with the deep plane; on the other hand, it does not end on the femur. It is fixed on a powerful membrane: the fascia lata.

Deep plan, left, and Superficial plan, right, of the gluteus maximus

Deltoid gluteal

The superficial plane, with the fascia lata and the tensor of the fascia lata, produces the gluteal deltoid.

Fascia Lata Tensor (TFL) and Deltoide Gluteus

Actions of the gluteus maximus

The contraction of the gluteus maximus results in an extension and an external rotation of the hip, with a little adduction for the deep plane and, for the superficial plane, abduction.

If the femur is fixed the unilateral contraction of the deep plane causes a retroversion, an internal rotation and an internal lateral inclination of the pelvis. By bilateral contraction, the deep plane causes a retroversion of the pelvis.

Small and Middle Gluteus: Anatomy and Biomechanical Functions

The gluteus medius is born on the external side of the pelvis (external iliac fossa), its fibres converge in a fan on the external side of the greater trochanter.

Its contraction leads to the abduction of the hip. Its anterior fibres can participate in inflection and its fibers posterior to the extension of the hip. When the femur is fixed it causes an external lateral tilt (external tilt) of the pelvis.

Read more about the exercise for butt …

When walking, at the moment of the support on a single foot (monopodial support) it prevents the pelvis from tipping in under the effect of the weight of the rest of the body. In case of deficiency of the gluteus medius, the pelvis tilts in at each step, it is the lameness of the gluteus medius. An excellent weight training exercise to strengthen it is the hydrating fire.

The gluteus minimus is attached to the anterior part of the gluteus medius and has the same actions as the anterior fibres of the latter. It is born from the anterior and external part of the pelvis, on the external iliac fossa, and terminates on the external and anterior part of the greater trochanter. Its contraction causes flexion, abduction and internal rotation of the hip.

13 exercises of weight training of glutes

Exercise for butt can have a great effect on the shape of your butt.

The squat-buttock is perfect for weight training but there are other exercises at bodyweight. They make up the Bodybuilding Program Buttocks and reassemblies scalable depending on the potential of each. It is free, it requires little space and can be done at home.

1 Squat-buttocks

Squat or leg curl is one of the 3 basic movements of athletic strength also called PowerLifting. It can be performed with load (barbell or dumbbells) and gym ball or body weight. The classic squat-buttock is performed at body weight; it is more beneficial to keep your hands on the neck during the whole exercise without taking off the heels of the ground; it is the prisoner’s squat-buttocks. This type of squat makes it possible to work the back together with the buttocks and the muscles of the thigh.

The squat is often considered the best exercise for the glutes but, for the previous reason, it is not the most specific. We will prefer the donkey kick for perfect targeting on the gluteus maximus.

Squat diaper with dumbbells, gym ball, and simply stick

2 Raised from the ground

The deadlift is one of the main polyarticular exercises for back strength training. It is the 2nd of the 3 basic movements of the athletic force with the squat and the bench press. The deadlift is perfect for muscle in the same action the buttocks, hamstringslumbar and trapezius. It is highly preferable to squat if you want to strengthen the buttocks without strengthening at the same time the thighs. … Read more

3 Front slot (lunge in English)

Performed with a fitness elastic, the front slot develops the power and muscular explosiveness of the glutes. If you use a weight bar then you can increase the muscle mass and the design of the buttocks by working at 75% of the maximum load and making a series of 10 repetitions.

Front slit with a fitness elastic and weight bar

4 Extension-leg on device

This exercise requires the gluteus maximus and the ischios. Standing in front of the pulley machine, a strap is attached to the ankle, as low as possible. You must pull the tied leg back and up and keeping your back straight and then slowly return to the starting position.

5 Abduction-leg on device

This exercise requires the gluteus medius and the upper fascia of the gluteus maximus. Standing upright in relation to the bench, a strap is attached to the ankle. You must spread the attached leg stretched to the side always keeping your back straight and then slowly return to the starting position.

6 Skipping rope in the exercise for butt

The skipping rope is a practice of plyometric musculation of extensors of the leg (calves, quadriceps, glutes). Jumping rope is also used in cardio-respiratory heating or active recovery between two toning exercises with loads.

7 Bouncing strides

Bouncy strides, exercise in plyometrics well known in running, strongly demands the glutes. Right bust, knee pointing forward and armed foot are the three attitudes to apply. Avoid strides that would cause a crash on the floor at the reception.

8 Running outstretched legs

Running legs stretched, or no goose solicits the hamstrings, glutes, and calves. The heel should not touch the ground during the exercise. The feet are bent when they are in the air, and in extension when they are in contact with the ground. The trunk must remain vertical. Arms and shoulders are soft and relaxed.

The Stretched Leg Race is part of the Free Weight Bodybuilding Program available on the site

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9 Thrust-up

The thrust-ups are vertical jumps without bending knees that tone buttocks and calves. They can be run without load or with weighted pegs. Thrust-ups are some of the best exercises to improve vertical relaxation

10 A fire hydrant with or without weighted pegs

  1. Raise the knee bent 90 degrees to the side to the horizontal,
  2. Lower it slowly to return to the starting position,
  3. Avoid torsion of the bust and neck

View a more detailed description of the Fire Hydrant by clicking on the image

11 Donkey Kicks

The donkey kicks is the best exercise to have curved glutes by strengthening the gluteus medias. 

It is necessary :

  1. Raise the free leg bent at 90 °,
  2. stop the movement when the thigh is horizontal,
  3. do not arch the kidneys or flex your arms

It is even more effective with a load attached to the ankle or smith machine. See a more detailed description of Donkey Kicks by clicking on the following image.

12 Raised buttocks (Hip Raise in English)

The raised buttocks also called pelvis survey can be performed without equipment with both feet on the ground. The position with the high buttocks can be held, in general, 30 seconds, but one can also simply perform the up and down mastered buttocks without stopping by series of 10 repetitions.

There is no need to arch up. Just reach alignment between the thighs and the back. The muscles involved in isotonic contraction (for exercise without stopping high) or isometric (for the maintenance in dorsal cladding) are the quadriceps, the hamstrings, the gluteus maximus, and the lumbar muscles.

The hip raise has many variations with a gym ball or load on the pelvis (often a weight bar). To refine the general body balance we can also reduce the support by placing on one foot and stretching the free leg.

Exercise for butt: exercises without any extra equipment

Before performing the dorsal extension exercise of the raised buttocks on one leg one can try the dorsal sheathing on the 2 feet that will be on the ground or on a gym ball.

For the lifted of buttocks on one leg it is necessary to be lying faced up with the arms on the separated sides or, more difficult because less stable, arms parallel to the bust. One bends the left knee while the right leg is stretched and slightly off the ground. This leg should be lifted until it is flush with the left thigh, lifting the hips upwards. A straight line is then formed from the shoulders to the knees. Hold the position for 5 seconds then slowly go down.

A series is performed on the same leg and then changes leg. For a gain of tone without taking excessive volume, it is necessary to make 3 sets of 10 lifted for each leg at a slow and controlled rate. We can then perform the same exercise on a small gym ball to increase the general body instability.

If we have the equipment and if the goal is to increase the volume of the gluteus maximus or the increase in power we can perform the exercise of raised buttocks with a weight bar and having the shoulders supported on a bench. It will be necessary to ensure that the bench is well wedged; outside help is also preferable.

The bar should be held firmly under the belly button and on both iliac crests (bony parts protruding from the sides of the hips). A protective foam sleeve can be placed on the bar to relieve pressure on the hips.

It is finally possible, on soft carpets, to perform this exercise without a bench, with the shoulders on the ground. The dorsal and lumbar muscles are then more stressed than the hamstrings and glutes.

13 Abduction leg

The leg abduction exercise can be performed in 3 different ways:

  1. in a lying position on the side
  2. more difficult, in costal cladding in support on the elbow and the outside of the foot
  3. in a sitting position, with a fitness band placed at the knees

3 abduction exercises for the gluteus medius

The effort is focused on the gluteus medius and on the oblique abdominals if the costal cladding position was chosen. For toning purposes, it will be necessary to run sets of 20 to 30 repetitions at a fairly fast pace with a recovery time of 30 seconds between each series. The rib chisel is part of the complete circuit training program to strengthen tone.

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