Thin girls from the catwalks are being replaced by beauties with curvaceous forms. You can achieve relief and elastic priests thanks to persistent and long work on yourself. Today we will tell you about effective exercises for training the buttocks.


If you want to achieve a beautiful butt, you need to train the gluteus maximus and medius. The first is located next to the pelvic bone and is responsible for volume, the second forms the contour of the buttocks.

The appearance of the buttocks depends on the amount of fatty tissue between the muscles and the skin. Rapid weight loss, rapid weight gain, a sedentary lifestyle and lack of exercise lead to ptosis of the gluteal muscles – sagging buttocks.

If the volume and elasticity of the buttocks can be changed through training, then the shape of the priests cannot be changed. Choose exercises according to your physiology. There are 4 forms:

  • Square
    This shape indicates a healthy body. To “round off” the figure, it is necessary to perform lifts on the side. You should not focus on bending and stretching, this will only give angularity to the forms.
  • Heart-shaped
    Speaks about the lack of estrogen in the body. The upper part of the buttocks is small, and the lower part is voluminous and rounded. No folds or side sagging. To pump up your ass, eat right and squat a lot.
  • Triangular
    Typical for thin girls with a lack of body weight. Eat right, eat more vegetables and fruits. Do exercises aimed at increasing muscle mass in the lower buttocks. Squat with dumbbells and stretch.
  • Round
    With this shape, the width of the waist and the width of the pelvis are approximately the same, but the buttocks are convex and voluminous. A round bottom speaks of hormonal balance in the body. This form must be kept in good shape so that there is no flabbiness and cellulite. To do this, it is enough to squat regularly.


If you just want to tighten up your glutes, train with heavyweights. Exercise 2 times a week, observe a break of 2-3 days between workouts. If you start to feel pain in the muscles, do not be alarmed. Do cardio and take a bath.

To make your glutes look smaller, skip weights. However, you will have to study 5-6 times a week.

If your main goal is to gain muscle mass in the buttocks, include sports nutrition in your diet. Take in protein, creatine, and other supplements.

The first visible changes will become noticeable after 3 months, but you can achieve the desired result only after six months. Set yourself up for long and hard work.


Basic squats

Squats are the most effective exercise for training your glutes. Stand up straight with your feet shoulder-width apart. Keep your back straight and lower yourself to a 90-degree angle. Then rise slowly. For efficiency, pause the squat for 10-20 seconds. Squat 10 times in 4-5 sets.

For experienced athletes, we recommend exercising with dumbbells or a barbell. Adding weight increases the load.

Jump squats

Spread your legs shoulder-width apart, put your hands behind your head. Sit down to a 90-degree angle. From this position, jump up sharply. Repeat the exercise 12 times in 4 sets.


Swing back and to the sides

It’s very simple: stand up, grab the back of the chair and swing on each leg in turn. To be effective, it is important to train at a slow pace.


Swing back on all fours

Get on all fours and alternately take your legs back. Do the exercise 50 times on each leg. To increase the load, place a dumbbell on your leg and swing. Try to exercise slowly.

Bent leg lifts

Lie on your back, bend one leg at the knee. In this position, raise your pelvis as high as possible, while leaving the other leg straight. Repeat the exercise 15 times in 7 sets.


Raising the hips

Lie on your stomach, bend your legs at the knees and lift up. Try not to fall on your side. Hold this position for 1-2 minutes. Do 2 sets.


Raising the pelvis

Lie on the floor, stretch your arms along your body, bend your knees and place them closer to your buttocks. From this position, lift the pelvis, straining the muscles of the buttocks. You can pause at the top to increase the load. We recommend performing the exercise, changing the number of repetitions: 4 sets of 15, 12, 10, 8 times.




Stand with your feet shoulder-width apart, grab the dumbbells, and start doing bends. Try to put your ass back. The number of repetitions is 10 times in 4-5 approaches.

Do not replace dumbbells with a barbell. During the barbell deadlift, the main load falls on the extensor muscles of the back, and the dumbbells force the muscles of the thigh and buttocks to work.

Forward lunges

Exercise is effective for building muscle in the buttocks. Take dumbbells in your hands, stretch them along your body and lunges . The wider the steps, the higher the load on the gluteal muscles.


“Plie” with dumbbells

Spread your legs wide. Take a dumbbell and hold it with both hands. Squat down as low as possible. Keep your back straight. Repeat the exercise 20-25 times.

Expander squats

Fold the expander in half and slide it over your knees. Stretch the expander with your legs as wide as possible. Put your hands in the lock in front of you and sit down a little. From this position, take steps to the side. Do the exercise 8 times on each side.


Fitball lifts

Lie on the fitball and rest your hands on the floor. Bend your knees and place your feet on the ball. From this position, lift your pelvis as high as possible. Repeat the exercise 20-25 times.


Exercise won’t work if you don’t take care of your diet. During training, you will have to refuse:

  • from sweet and starchy foods;
  • carbonated drinks;
  • foods high in fat;
  • fast food;
  • products containing flavor enhancers and artificial preservatives.

All of these foods contribute to fat storage. You don’t have to be on a diet all the time to lose weight. Drink at least 2 liters of water a day and add more foods rich in animal protein to your diet. Protein is essential for strengthening muscle tissue.


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