Find out how to get a bigger Butt fast. What are the most effective exercises to have the perfect buttocks? Find out more!
Anatomy Of The Buttocks
The toned buttocks are a desire common to young and adult, novice and advanced.
For women the construction of a harmonious and functional body necessarily passes through the training of this muscle group, which from an anatomical point of view is composed of three muscles located between the pelvis and the femur:
- the gluteus minus: abducts, internally rotates, and flexes the hip
- gluteus medius: abducts, rotates the hip both internally and externally, flexes and extends it
- gluteus maximus: Extends and externally rotates the hip
It is important to start from this information because if your side B does not want to know about overcoming the force of gravity, perhaps in your workouts you are not fully respecting the biomechanics of the buttocks.
It might be that you are not choosing the exercises that allow them to perform all their work with the greatest force. Or is it mother nature’s fault?
The purpose of this article is to analyze the key factors for the growth of the buttocks and to provide you with practical indications on how to train them to obtain more toned firmer buttocks.
Buttocks and Genetics
All girls who have a good buttock profile have one thing in common they have a pronounced lumbar lordosis.
- In fact, in the case of lumbar hyperlordosis, the sacrum is horizontalized, the pelvis consequently rotates anteversion and the buttocks appear raised. Kind of what happens to a girl when she wears heels.
- In the event that the lumbar curve is reduced or straightened, the sacrum is verticalized, the pelvis rotates in retroversion and the buttocks appear flat, sagging.
So yes, genetics understood as a favorable postural structure has a significant impact.
If you have not been kissed by luck it will be essential to train correctly with overloads but even more to integrate postural work by focusing on:
- pelvic mobility through exercises in which lumbar extension and pelvic anteversion movements are associated (for example, the position of the cat)
- mobility of the hips in flexion and rotation, especially internal
When The Buttocks Work Harder
As the name suggests this is the largest muscle among the three that make up the glutes as well as the most powerful in the entire human body and is therefore primarily responsible for the aesthetics of your B-side.
From a functional point of view, the gluteus maximus is the main engine that allows you to get up from a sitting or squatting position, jump and climb stairs.
All movements in which the hip extends with the foot tied to the ground and in which the minimum load that is moved is equal to the weight of your body.
Looking from a biomechanical point of view the gluteus maximus is a hip extensor that expresses an optimal force when the hip is flexed at least 90 ° (as in a parallel squat) because in this position it’s length is such as to allow it then an effective contraction.
When the hip is flexed beyond 90 ° (as in a full squat), the gluteus maximus starts from a greater stretch and is able to contract with even more force.
The Most Effective Exercises For The Buttocks
In light of this information, it is clear that to develop and “lift” the buttocks you need to focus more on the gluteus maximus, and to do this you cannot do without:
Higher levels of activation were detected in order of importance in step-ups and their variants (lateral, diagonal, crossover), deadlifts with the hex bar, hip thrust, belt squat, split squat, traditional lunges, squat a modified single-leg, traditional deadlift, hip thrust with the resistance band.
Hip Thrust: The Best Exercise For The Buttocks?
The Barbell Hip Thrust features a hip and knee extension with a focus on the gluteus maximus.
- It allows you to effectively isolate the buttocks from the hamstrings which are engaged in keeping the knees flexed. For this reason, hip extension occurs mainly on the buttocks.
- It allows giving a complementary stimulus to exercises such as squats and lunges in which the buttocks work in lengthening, in the sense that they develop their greatest tension when they are stretched.
- It has a reduced range of motion compared to the classic full squat in which a recent study recorded greater activations of the buttocks (as well as the quadriceps) compared to hip thrust.
I, therefore, reserve the right to declare it the king of exercises for the buttocks with certainty, but undoubtedly I recommend that you include it in your training routine.
Practical tips to increase focus on the buttocks:
- Keep your knees bent about 90 degrees. If the flexion is greater the involvement of the quadriceps increases. If the flexion is less (feet farther from the pelvis), hamstring involvement increases.
- Push on the heel and the knees out, keeping the toes slightly extra-rotated
- Don’t just push your pelvis up but imagine you want to roll it around the bar. At the end of the movement, she squeezes her buttocks as much as possible.
Squats And Glutes
The squat involves a hip and knee extension with variable focus on the glutes or quadriceps based on the execution, as well as on the hamstrings.
Practical tips to increase focus on the buttocks:
- Preserves the physiological lumbar lordosis throughout the range of motion. In this way, the pelvis remains in anteversion and at the end of the squat, the gluteus maximus starts from an advantageous elongation position in order to become the main engine of the upward thrust.
- Open your chest. If you close the chest the thoracic kyphosis increases, the lumbar lordosis is compensated for and this brings the pelvis into retroversion, disfavouring the activation of the buttocks.
- Go below 90 degrees. It is not true that the deeper you go, the thicker your legs become! It is in a half squat in which the thrust of the legs occurs mainly in the muscles that extend the knee, therefore in the quadriceps. On the contrary, in a full squat, the thrust of the legs occurs mainly on the muscles that extend the hip, the buttocks.
- Avoid the so-called “rise” during the ascent. The pelvis and the back must move simultaneously in the push phase.
- Prefer the “low bar” version, resting the barbell not on the trapezius but lower, at the level of the posterior deltoid.
- Learn it! True, the squat is not for everyone and is not essential for training the buttocks, but it is still a fundamental exercise. Before saying it “hurts your knees” or “makes your legs big” why don’t you learn how to do it? Start from the preparatory forms such as the box squat, the overhead squat (if you have good shoulder mobility), the goblet squat. Incorporate a work of mobility and stretching of the posterior kinetic chain and only then can you prepare yourself.
Lunges And Glutes
Lunges involve hip and knee extension with variable focus on gluteus maximus, quadriceps, and hamstrings based on execution, as well as gluteus medius and hip adductors for stability on one leg.
Practical tips to increase focus on the buttocks:
- Do not go over your toes with your knees: in addition to increasing the shear forces on the joint, moving the center of gravity forward also affects the target muscles.
- Prefer reverse lunges to forward lunges
- Increase your stride length
- Learn the lunges while walking: it is the variant in which the recorded activation of the buttocks major was recorded
- Lean your torso slightly forward
Deadlift And Glutes
The deadlift provides an extension of the hip and knee with a focus more on the hamstrings or the gluteus maximus according to Romanian detachment variants.
Practical tips to increase focus on the buttocks:
- Focus on your glutes. In deadlifts, the hamstring is strongly involved, so to ensure that the extension of the hip is more dependent on the buttocks, it is first of all important that you visualize the muscle mentally.
- Push your butt back on the way down. The pelvis thus remains in anteversion, the physiological lumbar lordosis is preserved and the gluteus maximus is in a pre-stretch condition favorable to its contraction at the moment of detachment.
- Coordinates the movement of the knees and hips. In the deadlift phase, if you break the movement by extending the knees first you favor the hamstring muscles in hip extension.
- Take advantage of the variants of deadlifts: the conventional deadlift is better for training both the rectus femoris and the gluteus maximus than the Romanian deadlift but the latter is easier to learn and more versatile. It also allows you to feel the hip hinge very well, that is the hip extension movement which is essential for excellent work on the buttocks. The sumo variant for its execution technique also facilitates the involvement of this muscle group.
Exercises For The Buttocks Mostly Used In The Gym
Some of the timeless exercises such as the abductor machine or the pushes on the side stimulate the middle and the gluteus less than being lateral giving volume to the pelvis in width and not in height.
Others, on the other hand, such as the bridge for the buttocks on the ground, the four-legged jumps, or the gluteus machine stimulate the gluteus maximus but not enough.
Furthermore, in the exercises in which the foot is not bound to the ground, the proprioceptive information that favors its activation is lacking.
The error is not so much in the exercises themselves as in the fact that:
- They are often not well contextualized in the training session. You should use them as pre-activation exercises at the beginning of the session or as finishers with which you give a metabolic stimulus to the muscle group, exhausting it, not as central work!
- They give that classic burning sensation associated with having done a good job, which however actually comes from the hamstring tendon junctions and not from the buttock muscle.
Training Frequency And Volume For The Buttocks
These are the scientific guidelines on the frequency and volume:
- Weekly frequency: 2-4 times also based on the total number of your weekly workouts. The higher the number of workouts, the more you can differentiate the stimuli on the buttocks going from full-body workouts to sessions focused exclusively on the lower body with a focus on the buttocks and recall sessions, but at the same time, you must be able to adjust the total volume of work without exceeding a certain limit.
- Work volume: (n ° of sets x per n ° of repetitions carried out in a week or over a single session). The serial number refers to the direct series on the buttocks and training.
- Serial number per session: below 12-13. You can start from 10 series but if you progress up to 20 add a session.
- Serial number per week: the minimum maintenance volume of the buttocks is equal to 0, while the maximum recoverable volume is 20.
- No. of repetitions per set: on average between 6 and 20. Whether to do more sets at low repetitions or more sets at high repetitions depends on whether you aim mainly at hypertrophy or increasing strength.
If you are a woman know that compared to the male counterpart you can bear a greater volume, so you can reach 6-8 repetitions or even 8-10 in strength work, 20-30 in hypertrophy, and endurance work.
Use these numbers as references only. Muscle growth is not a purely mathematical question but depends on many variables that need to be contextualized. Learn to train and experiment with yourself to find the ideal frequency and volume of work for you.
How To Train The Buttocks
Due to their characteristics, the buttocks respond well to:
- Strength work: high loads (80% -90% of the maximum) and low reps (1-5 reps).
- Work in maximum shortening (e.g. hip thrust)
- Intensity techniques that increase the time under tension, such as peak contractions
This does not mean that you have to leave out other types of stimuli that are the basis of the hypertrophy of any muscle:
Hypertrophy = Mechanical tension + metabolic stress + muscle damage
Strength work acts on muscle damage and mechanical stimulation, while hypertrophy and resistance work with lower loads and repetitions leading to muscle exhaustion or almost, act on the metabolic stimulus and mechanical stimulus.
- Trains both strength, hypertrophy, and endurance. You can choose to train them separately over a week (e.g. a strength session and a hypertrophy session) or together in the same session. Or you can dedicate an entire mesocycle to strength training and then return to hypertrophy training.
- Choose the right exercises and take advantage of the variations. Some lend themselves well to strength work, some to hypertrophy and endurance work, some are very versatile.
- Works the buttocks in both lengthening and shortening
- Uses intensity techniques (with criterion) such as peak contraction
Butt Training For Beginners
I consider a beginner the person who has not yet learned the motor patterns correctly, who does not have a good perception of his body and therefore has not yet developed a good intensity of load both in terms of lbs and in terms of perceived effort.
In this sense, it would be of little use to offer you training that uses strength schemes, because they require skills that you do not yet have.
The improvement of strength is however possible for you who are new to simply learning the correct technique of the exercises, repeating them several times a week.
- General warm-up: aerobic activation with 5 ‘ walking or another cardio exercise
- Joint warming: joint mobility exercises and dynamic stretching with impulses, oscillations, twists, circles.
- Specific muscle activation: activation exercises for the muscle groups involved in the session. For example, box squats or overhead squats, quadrupedal back lifts, glute bridge, clamshell, crab walking, all of which can also be performed with resistance bands. It can also be useful to activate the core with a few sets of crunches.
The buttocks represent a large muscle group with important aesthetic and postural functions so in order to develop at their best they require both strengthening works through strength and hypertrophy work, and joint mobilization of the pelvis in anteversion and hips.
The most effective exercises are those that target the gluteus maximus, which involve a hip extension with the foot tied to the ground and which allow both to use high loads and to be able to give the right proprioceptive information to the muscle, favoring its activation.
On the other hand, the least effective exercises for hypertrophic purposes are those that act on the middle and small buttocks, which involve hip abduction or movements in which the foot is released to the ground, such as lateral or quadrupedal jumps.
Whether you are a beginner or advanced it is important that you train this muscle group in multi-frequency, between 2 and 4 times a week with a variable number of sets and repetitions based on the type of work done.
If you are a beginner first focus on technical learning and on activating the buttocks in order to then be able to master higher loads and be able to dedicate yourself to strength work, fundamental for this muscle group.
If you are an advanced program your workouts without neglecting any stimulus necessary for hypertrophy: neural, mechanical, and metabolic.
Your glutes will thank you.