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Buttock Exercises

The gluteus is a somewhat more forgotten muscle for men, but basic for every woman in the world of the gym. When we sign up for the gym there are many doubts that come about what are the best exercises for a certain muscle group. Buttock exercises can help increase the size of the buttocks and adherence to other types of exercises related to the lower train.

In this article we will tell you what are the best buttock exercises and what you need to consider for maximum performance.

Caloric surplus

The first thing to keep in mind when you enter the gym is the energy balance. Training both to increase muscle mass and to lose fat is the same. What really changes the goal of a workout is diet. When we seek to lose fat, we must generate a caloric deficit in the diet. This means having fewer calories than are spent every day. We must know that at a stage of caloric deficit we will not gain muscle mass. We’re just going to lose the excess fat and we’re going to look more defined.

On the other hand, although we choose the best buttock exercises, we are not going to gain size but we are in a caloric surplus. Contrary to what happens at a stage of fat loss, during a stage of muscle mass gain we must have a caloric surplus in the diet. This translates as a higher caloric intake than we spend in our day to day. We must bear in mind that this energy surplus must be kept in time to see results. Let’s not forget that gaining muscle mass is much more complicated than losing fat.

Therefore, if we are in caloric surplus, no matter what kind of buttock exercises we do, that we are not going to generate muscle mass in this area of the body, well another.

Best exercises for buttocks

One of we understand in which direction the diet should be raised, we will collect what are the best exercises for buttocks.

Hip thrust

It is par excellence the best muscular tissue forming exercise in the core area. This is a fairly safe exercise and they can get to have a fairly high progression of loads over time. To do this, we must use the Olympic bar. We will stand by supporting the scapulas on a bench and put our bar at the hip level. We’ll place the highest records we have so we can get underneath.

Next, we place the legs parallel to the line of the shoulders and with the entire sole of the foot resting on the floor. We will perform an anteversion movement of the pelvis and a push with the hip and legs. In this way, we raise the bar to keep the body at an angle of 90 degrees to the horizontal one. At the highest point we must contain the buttock by squeezing to the maximum.

Key points in this exercise:

  • We must keep the neck aligned with the spine throughout the movement.
  • Before starting the concentric phase, air should be taken and the abdomen squeeze. This tight abdomen will help us to create a stability in the hip and protect our lumbar area.
  • We push with our feet to the ground. It is the only way to ensure a hip and leg thrust at a time. If the feet do not accompany the hip movement we will be overloading the lumbar area.
  • We shouldn’t about extending the hip. Once we reach a position of 90 degrees relative to the horizontal, we only need to apply the buttocks and maintain the isometric phase for 1 second.
  • The eccentric phase should be done slowly by squeezing the abdomen at all times. If necessary, you can get air again before going down. It is important that the buttock does not reach the ground.


Although squat is best known for its effectiveness in the development of quadriceps, the buttock plays a fundamental stabilizing role in this type of exercise. For the squat there are a multitude of variants, but the most effective is the conventional squat. To do this, we must place ourselves in a rack where we can safely remove the Olympic bar. It is interesting to perform some series of approach in order to get used to loading with enough weight. The interesting thing about this type of exercise is to find yourself close to muscle failure to generate sufficient stimulus to the body.

The squat technique is one of the most complete of all exercises. It belongs to the group of so-called basic exercises in which deadlift and bench press are also found. To perform a good squat it is necessary to have good mobility of the hip, knees and dorsiflection of the ankle.

The first thing is to place your legs at a width similar to that of the shoulders. The tips of the feet should be slightly or shift outward. We will put our hands as close to the shoulders and elbows in a line perpendicular to the floor. Welcome the bar we must tighten the abdomen to stabilize the entire area of the core. To lower the bar we must back to our hip squeezing the buttock and abdomen. Once we reach a 90-degree injury, we go up again. Before each repetition it is interesting to get air again and tighten the abdomen well. This part is essential to protect our lumbar region or improve movement efficiency.

Best exercises for buttocks: strides

It’s a multi-articular motion just like the squat. However, by being able to move greater loads a greater hypertrophy is generated in the buttock area. Therefore, strides must enter the top has best buttocks exercises. To make a strides we must know that there are also a multitude of variants as well as in the squat. The best variant is the stride with a bar. It is the exercise where greater load can be moved and there is a greater progression.

This exercise is done by taking a step forward by placing the bar on our trapezoid as well as on the squat. We must ensure hip movement and not overtake the knee during flexion. We will take the necessary steps until we find ourselves close to muscle failure. In this type of exercises it becomes interesting to have a good background so as not to exhaust our lung capacity before our buttocks and quadriceps.

I hope that with these tips you can know what are the best exercises for buttocks and how to perform them.

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