Buttocks exercises - performance, effects, benefits

 Buttocks exercises - performance, effects, benefits

A large number of women still face the problem of the appearance of the buttocks, which is an unsatisfactory problem. Dozens of hours of training, pouring liters of sweat and perfectly balanced macronutrients not getting the desired effect? Apparently, the problem is with exercises that only seem to be effective! Find out which exercises to include in your training plan to develop and improve your buttock muscles!


Why is it worth doing exercises for the buttocks?

The benefits of buttock exercises can be divided into two main groups. The first, of course, is the aesthetic and visual benefits - well-developed, firm and aesthetically enhanced gluteal muscles are a priority for many women. The shape of the buttocks often adds incredible charm to the figure and strongly demonstrates the passion for an active lifestyle.



The second and most important benefit of methodical work when doing butt exercises is the real improvement of the functional capabilities of the body. First of all, the gluteal muscles are important structures in the context of maintaining optimal stability of the pelvis - they are those that control the anterior and posterior tilt, one of the elements of the lumbar part of the spine that protects against injury (eg when carrying a heavy load). In addition, the gluteal muscles allow:


maintaining correct body posture during certain exercises (such as the military press),

optimal implementation of the movement pattern (squatting),

Stabilization of the body during endurance training and dynamic exercises (for example, while running)


Exercises for the buttocks to perform in the gym

Buttocks muscle exercises can be practiced in the gym and at home. In the first form, various interesting exercises can be performed with professional weights, which is an additional stimulus for the buttocks. A training plan aimed at developing and strengthening this part of the body would not be complete without exercises such as:


  • gluteal bridge/hip thrust
  • Various forms of deadlift
  • Different types of squats
  • Different types of lunges with extra weight
  • Strength exercises at home


More and more people are becoming more willing to exercise at home, for a number of reasons: to save time and money, an excessive workload at home, or a better way to maintain an adequate level of immunity and reduce unnecessary social contact. What forms of activity work best in this regard?


  • jump squats
  • Swinging the legs to the side while kneeling
  • hip thrusts
  • Straighten the legs while kneeling
  • Leg swinging while kneeling

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