Best Upper Butt Exercises to lift your buttocks. Let’s see in this article what are the main exercises for the buttock, starting from the study of the anatomy and biomechanics of the gluteus maximus.
How to activate for correct training of the lower back.
What we call butt in technical jargon is an anatomical part made up of three muscles:
- Minus gluteus muscle, which abducts the femur, flexes, and extends the pelvis;
- Gluteus medius muscle, which abducts the femur, flexes, and extends the pelvis;
- Gluteus maximus muscle, which extends the femur.
However, even if the butt is made up of three muscles, the gluteus maximus has 70% of the anatomical part and it is he who determines the shape of the buttocks the most.
This is the function of hip extension and not abduction, the main action with which to develop the buttocks.
How To Train Firm Buttocks Effectively?
The first thing we need to understand to know how to firm the buttocks is that this muscle has one of the most important and strongest muscle bellies in our body.
We can train it in many ways but without load, the training stimulus will always be below. A perfect butt requires such high loads, it’s painful to feel so much burning when we train, but see little effect on the butt.
Do you want to do many exercises on all fours by raising the thigh, why not do you want to do mass but tone up?
Well keep doing it, you will feel a lot of burning in the lower part of the butt, but the effect will be very modest.
The gluteus is a strong muscle, here the hamstring muscles are fatigued, which also extend the hip as the gluteus.
What Is The Requirement To Have Firm Buttocks?
Unfortunately, we are not all made to have firm buttocks. On the contrary, those who work sitting all day will easily find themselves with a flat ass.
This is because there is a relationship between the lumbar curve and the buttocks. If we flatten the back flat and retrovert, the butt disappears.
On the contrary, if we increase the lumbar curve and Antivert the pelvis, the butt goes out.
What are the exercises for a perfect butt? The postural ones give you back the right lumbar curve.
Best Exercises For The Buttocks
We finally come to the practical part of the exercises for our lower back.
We understand that they are all those that allow us to use a certain load such as lunges, squats, hip thrusts, climbing a hail (high), and deadlifts in addition to the glute bridge that can be used as a variant or activation exercise and in which usually not much load is used.
Vertical, horizontal and jumps also shape the glutes, but they require an athletic level that is beyond the capabilities of the average gym user.
Let’s start with the lunges. One of the basic exercises in which we must be careful not to sink forward, not to bring the knee in, and to go down enough to flex the hip well.
You have to go down further, so it is not enough. If you are unfamiliar with lunges, do them behind and not forward.
The Jump Lunge version is also not bad, it is a lunge where you jump between one repetition and another, but it is for advanced.
Another gymnastic exercise for the buttocks and thighs is the squat. We have already said a lot about this exercise, here you will find everything you need to know about squat execution.
The Best Exercise For The Glutes: The Hip Thrust
If the squat trains the glute in the stretch, the hip thrust is the main isolation exercise to train the glute in short.
These are two complementary exercises to do absolutely if you want to have steel buttocks and lift your buttocks.
We then have the last exercise for side B, the step up. Look for a step that is at least knee-high and goes up and down.
You can do the exercise for 10′ or use dumbbells. The important thing is that you can stretch your butt well.
You can also run upstairs if you want or do lunge-style steps.
A Good Exercise For The Glutes: The Deadlift
Finally, we have the deadlifts, classic or straight-legged (better classic).
This exercise is an effective complement, but often if we have a flat butt and not a perfect butt we risk working the hamstrings more than the gluteus.
Always try to keep the lumbar curve and not flatten it rather reduces the movement if you lose it.
What Are The Least Effective Exercises For The Buttocks?
In the gym, she is often seen using the glute machine, or cable exercises with the anklets.
These high repetition exercises should slim your legs and buttocks. Unfortunately, localized weight loss does not exist.
If you like them, go ahead but these are not the effective exercises that we must use if we want to firm up the buttocks.
Exercises To Raise The Buttocks
In recent years the theory has come out that to lift the buttocks we must not perform the exercises in maximum length without reaching the maximum shortening.
On the contrary, it would be better to have an incomplete stretch of the buttock and focus on the peak of contraction in shortening. Difficult to verify this theory.
In practice, most fitness models with perfect asses have excellent hip flexibility, which suggests that this theory is not true.
The butt rises and does not sag when you firm it up and improve the lumbar curve.
Ultimately the glutes are a strong and large muscle that requires a training frequency of 2-3 times a week to develop at its best.
You can find glute exercises to do at home, but without a load, they will never be optimal.
Concentrate on doing most of the reps between 6-12, putting more lactate sets into the final exercise only.
During programming, you can also use timed exercises: 10′ of lunges. Those work too but you have to have a base to work on in a lactic way.
So concentrate on gaining strength on the buttocks, then you will increase the training stimuli.