May 17, 2011
With untrained buttocks, fat accumulates on them, and the load on the higher back muscles increases.
The buttocks are one of the most problematic areas of the body from an aesthetic point of view. Many people do not pay attention to the shape of their buttocks, and in vain. In the absence of training, they not only accumulate fat, but also increase the load on the higher back muscles. Marina Makarova, head of the exercise therapy department of the Center for Restorative Medicine and Rehabilitation of the Treatment and Rehabilitation Center of the Ministry of Health and Social Development of Russia, talks about how to strengthen the muscles of the buttocks and give them a beautiful shape.
Bret Contreras
Strength Coach and Performance Expert
To pump up the gluteal muscles, you need to meet two conditions: load them quite heavily (and increase the load over time) and learn to mentally concentrate on the working muscle.
Start your workout with a “heavy” exercise that allows you to move heavy weights—such as a barbell squat, Romanian deadlift, sumo deadlift, deadlift, or platform leg press. Keep a training diary and regularly record your progress in these exercises - weights, sets, repetitions. It is important to get enough rest between sets.
Finish the workout with lighter, isolation exercises such as frog pumps with dumbbells, glute bridges with a resistance band around the knees and dumbbells, hyperextensions without weights and the like.
Do more repetitions of these exercises and rest less in between. You don't have to count reps, but it is important to engage your glutes as you work and focus on the quality of each rep.
The combination of these two approaches allows you to work on your glutes with maximum impact.
How does stretching occur?
The gluteal muscles are used to straighten and stabilize hip movements. To do this, they need to contract, which leads to rapid muscle contraction.
If too much force or repetitive force is applied during contraction, the muscle can tear. This condition is called sprain.
The likelihood of this happening increases if the muscle is stretched when the contraction occurs. However, muscle strains on the buttock are rare. They most often occur during sports, especially running and jumping, such as athletics or football.
Any injury or degenerative disease of the hip can lead to a tear of the gluteal muscle. Partial or complete rupture may occur due to acute trauma. It can even lead to local bleeding, scar tissue formation and tendon calcification.
Degenerative conditions or chronic inflammation of the gluteal tendons (tendinopathy) from overuse can lead to complete rupture of the tendon.
Bronwen Blunt
Nutrition and Strength Coach
You can't build a house without a foundation, so start with the "big" compound exercises - squats, deadlifts.
I see a lot of bikini athletes doing endless glute isolation and completely neglecting compound exercises in their programs. You won't build big, round buttocks by sitting on machines and doing endless reps all day. Build the foundation first, and after that, all other exercises will be more beneficial for your figure.
The three main exercises for strengthening and growing the buttocks are barbell squats, sumo deadlifts, and Bulgarian split squats.
Try adding some manipulation to your exercises to further challenge your muscles. For example, hold the glute contraction for 3-5 seconds at the top of the sumo lift at the end of each rep, or increase the negative phase (lowering the weight) to 5 seconds.
Paul Carter
Strength and Bodybuilding Coach
Stop relying on squats and deadlifts alone to build your glutes. They are "activated" during these complex movements, but for most people this is not enough - the leg muscles often do a lot more work.
Of course, for some, squats and deadlifts may be enough to get well-developed gluteal muscles. But most people will need more work.
What is the function of the gluteal muscles? The gluteus medius is responsible for stabilizing the hip and knee when we stand on one leg, as well as abducting the hip to the side. Therefore, split squats and flyes in a seated machine are not such a bad idea.
For split squats, pause at the end of each set for about 10 seconds without fully extending your leg—this will cause your gluteus medius to burn. You can also do back lunges with dumbbells and yes, you can do them in a Smith machine too.
When it comes to hip abduction, some say it's not functional, but if you want to build a big round butt, they work great. Just use them correctly: hold a pause of 5 seconds at the end of each repetition and do the eccentric phase (lowering the weight) for 5 seconds as well. When you reach failure, do 5 forced repetitions, helping yourself with your arms. Do 3 sets of 15 reps like this, plus 5 forced reps at the end of the set, and tell me if your glutes don't get destroyed.
As for the gluteus maximus muscle, its main job is hip extension. The glute bridge is great, but most people use too much weight, which prevents full hip extension and maximum gluteal contraction. So it's better to go with a lighter weight and do 20 reps with a 3-second pause at peak contraction on each rep to better activate your glutes and extend your time under load rather than go for a world record weight.
Make sure your toes and knees are slightly turned outward to help contract your glutes as much as possible.
Gluteal muscles: large
“Even ugly buttocks do not interfere with a person’s movement. We could do without the main muscle in this area – the gluteus maximus – says Makarova. “It is responsible for the correct vertical posture when walking
, but the human body is designed in such a way that its weakness or absence is compensated by other muscles.”
True, in this case the load will be taken on by the muscles of the lumbar back, which can be injured from overexertion. So the habit of keeping the gluteus maximus muscle toned is a good way to avoid back pain
. The gluteus maximus muscle extends the thigh at the hip joint, but the range of this movement is very small - only 5-10 degrees. The main exercises that help strengthen the gluteal muscle are hip extensions.
Tony Gentilcore
Strength Coach and Performance Expert
The answer is simple: whatever Bret Contreras advises is the best way to build a bigger glute.
The important thing here is not to be too “absolutist” in the exercises you gravitate towards. Some will say that for larger butts you need to do only glute bridges. Others will say that the only thing you need are heavy squats and deadlifts.
Actually, everything works. In the gluteal bridge, the muscles are maximally loaded in a reduced form. In squats and deadlifts - at the moment of stretching under load.
These are all important components to glute development, so stop arguing over semantics and realize that different things work differently. Try incorporating both into your program.
One of the protocols I use with my female clients is called the 5-10-15-20 method. The idea is to do four glute exercises, increasing the number of repetitions of each in sequence.
Workout A
1. Heavy squats or deadlifts - 5 reps per set
2. Kettlebell swings - 10 reps per set
3. Single leg glute bridge - 15 reps on each leg
4. Seated hip raises with band - 20 reps
Workout B
1. Heavy Glute Bridge with Barbell - 5 reps per set
2. Goblet Squats - 10 reps
3. Elevated Back Lunges - 15 reps on each leg
4. Side steps with band x 20 reps on each leg
- Do one exercise after another with minimal rest.
- “Heavy” exercises should not be performed to failure.
- Rest 60 seconds at the end of one circuit and repeat 2-3 circuits.
- Do this twice a week.
How to stretch correctly?
In order for an exercise to stretch tendons and muscles to bring maximum benefit, it is not enough just to do the appropriate movements. The following rules must be followed and observed:
- Stretching at the end of your workout. At the beginning of the lesson, the muscles are not yet warmed up enough. This makes strong stretching almost impossible because the muscles feel sore. At such a moment, you need to stop and not force yourself. A painful sensation signals that the stretch is being done correctly, but it’s time to stop in the accepted position. At the beginning of the workout, even after warming up, this position will be much less effective, since pain in the muscles is felt earlier than in well-warmed ones.
- The delay time in the accepted position should be approximately half a minute. A shorter pause will no longer be entirely effective.
- It is necessary to adhere to the principle of gradualism. No sudden movements. You need to stretch slowly and carefully. You can’t do everything to the maximum right away. The result is consolidated and improved from training to training.
- Sharp pain should not be allowed. It symbolizes excessive tension in yet unprepared tendons and muscles, which can cause injury. I'll have to miss a couple of workouts. This will throw back the progress made.
- Before performing a particular movement, be sure to relax the target muscles, and only then begin to stretch. When a muscle is toned, it resists and stretches well. If you pull forcefully, you can get serious injury.
- Breathing does not play a fundamental role. Breathe in the way that is most comfortable for you. The main thing is to focus on the target muscle group.
- To achieve maximum results. You should pull exactly the muscle group that was trained in the lesson, with the exception of the legs and lower back. It is recommended to stretch the latter regularly.
It is best to do stretching in front of a mirror. This is what helps you perform movements quickly and correctly.
Stretching muscles after exercise
Mark Dugdale
IFBB Pro Bodybuilder
My best advice for anyone who wants strong, great-looking glutes is to start every leg workout by activating and pre-exhausting your glutes. You'll see they perform better throughout the rest of your workout.
Here are a few of my top suggestions for butts:
- Glute Bridge: Pause each rep for 2 seconds at peak muscle contraction.
- Split squats with one leg on the bench: do drop sets (reducing the working weight several times per set as the muscle fatigues) with a pause of a few seconds at the end of the set.
- Prowler push: Take long, slow, deliberate strides using moderate weights on a sled.
Try starting every leg workout with one of these exercises. Alternate between them because they all activate the glutes differently.
When and why to stretch muscles?
Stretching exercises are performed after completing the main workout. This is due to the fact that after active physical activity, the muscles are fully warmed up and ready to stretch. You can do stretching as the final element of a warm-up, but it brings the greatest benefit at the end of the session. This exercise cannot be ignored because it makes the muscles more elastic and flexible, helps increase volume and strengthen muscle tissue.
Stretching has a multifaceted positive effect:
- Opens up more opportunities for strength training. Strong and elastic muscles allow you to avoid injury and unnatural movements. The muscles stretch well, which reduces the risk of damage to a minimum.
- Improves health. The movements performed during stretching help to avoid injuries to the joint apparatus and are an excellent prevention of immobility. The result of this is a much better feeling of well-being.
why do you need stretching | how and when to stretch in bodybuilding
For those involved in strength training, stretching is even more important. It stimulates the growth of muscle fibers, as well as strength indicators.
Lee Boyce
Strength Coach and Performance Expert
Sprinting is one of the best ways to target the entire posterior kinetic chain, including the glutes. Take some time to learn how to do it technically.
I like step lunges with dumbbells because of their one-sided load. You can vary your step width to better target your glutes: taking longer steps and leaning your torso forward can create more impact. Dumbbells are the best option for this exercise because they reduce stress on the lower back.
Finally, we can't talk about glutes without a glute bridge. The problem people have is lifting too much weight and doing it like a lifter. If you lift too much weight, you won't be able to hit your glutes in isolation—other muscles in your body will come in to help with the heavy load. So reduce the weight and do more repetitions, concentrating on the muscles.
A set of stretching exercises for busy people
This workout will take you a maximum of five minutes. It is ideal for those who are in a hurry, but do not want to exercise at the expense of their own body. To perform some exercises you will need a wall, chair or any other support. Each exercise must be performed for 15 seconds.
Standing body rotations
Initial position:
feet shoulder-width apart, arms folded in front of you at chest level.
Smoothly turn your body first to the left, then to the right. Repeat the movements until the end of the exercise.
Lunges with arm adduction
Initial position:
standing, feet shoulder-width apart.
Make a slight lunge forward with your right foot. Make sure that your back left leg remains straight. With your left hand, grab your right hand just above the elbow and pull it towards your left shoulder. When performing this exercise, you can “spring” your legs, but only a little, to stretch the surface of the thigh. Repeat the same movements with the opposite leg and arm.
Pulling your arm back against the wall
Initial position:
standing sideways to the wall.
Place your left palm on the surface of the wall and smoothly turn to the right to stand with your back to the fulcrum. The palm should remain in place, keep your arm straight.
The full set of exercises can be seen in the video.
Stretching in Zero Gravity: Three Poses for Beginners
Christian Thibaudeau
Strength Coach and Performance Expert
If you want to improve the shape of your glutes, learn to incorporate them into compound, compound exercises—particularly squats, which can be very effective when done correctly.
The problem is that most people use their front thighs more than their glutes when squats. Try turning your hips and knees outward without lifting your feet off the floor. Imagine trying to screw your legs into the floor—the right one clockwise, the left one counterclockwise. This will help activate your glutes better and improve tension in them.
Throughout the entire movement - both when we lower and when we rise - we need to maintain this “spiral” tension. If you lose it, the body will revert to its normal way of lifting weights and shift the load to the quadriceps.
In the beginning, this may require you to lighten your weights and slow down your tempo to learn how to maintain tension. Once this becomes automatic, squats become more effective because you are now using two large muscles equally instead of just one.
To really focus on your glutes, use suspended squats: pausing for 2-3 seconds at the bottom of each rep. The key is not the pause itself, but what you do during it:
- Pause a few inches before you reach your bottom position in the squat.
- During the pause, maintain spiral tension.
- Stand up straight from the suspended position. Don't go down and bounce up by inertia.
This is my favorite technique for maximizing glute engagement in squats. Of course, it can only be used after you have learned how to properly create spiral tension.
STRETCHING AFTER STANDING TRAINING (OPTION No. 1)
Stretching after a standing workout can be done almost anywhere: in the gym, on the street or at home. You don't need a mat or a lot of space to do this simple routine. The suggested stretching exercises can be performed both after cardio exercise and after strength training.
- Stretch for 5 minutes: 20 seconds for each exercise (10 seconds for the right and left side)
- Stretch for 10 minutes: 40 seconds for each exercise (20 seconds for the right and left side)
Tilt for neck stretching
This stretching exercise allows you to stretch the lateral muscles of the cervical spine. In order to perform bends better, you will need to use your hands. If you tilt your head to the right, increase the pressure with your right hand. To the left side the hand changes accordingly. It is important not to make sudden movements or press hard.
Shoulder stretch
Remain standing straight and extend your left arm across your upper body to just above your chest. The arm is straight and parallel to the floor. Help yourself with your right hand, gently grasping the elbow of your left hand and increasing the stretch. Feel the stretch in your deltoids.
Biceps stretch
To perform a biceps stretch, extend your arms forward. We turn one hand palm up and straighten the elbow. We take the other one by the fingers and lower them down as much as possible. This exercise should definitely be used after training your arms. Always stretch your biceps, triceps, and deltoids if you've been working on your upper body.
Triceps stretch
To stretch the triceps, you need to put your hands behind your back. We bend one arm at the elbow and try to lower the palm below neck level. With the other hand, we take the elbow and help lower the palm. Do not press sharply or forcefully. You need to increase the pressure gradually, with slow smooth movements. This exercise will stretch the muscle groups of the triceps and shoulder girdle.
Arm and chest stretching
When performing the exercise, you need to put your hands on your back, clasping them together. Then you need to slowly lift them up, but without raising your shoulders. The exercise will stretch the muscles of the arms, chest, and spinal column. Try to keep your back and arms straight.
If you have a good stretch, you can lower your body until it is parallel to the floor, while your arms remain extended behind your back:
Bend-overs for obliques and abs
Tilts of the body to the side are needed for stretching after training the oblique muscles of the abs and upper back. When performing the exercise, it is important to keep your core engaged so that the right muscle groups are recruited. You should also avoid arching your lower back and try not to lean your body forward or backward. Tilts are performed strictly to the side.
Spinal stretch
To perform this static stretch, place your feet shoulder-width apart with your knees slightly bent. Grab your thighs from the inside, crossing your arms. That is, you will need to grab your left thigh with your right hand and vice versa. Then arch your back, rounding your spine. Lower your head down and relax your neck. This exercise allows you to stretch your spine and relieve tension from your back.
Stretching the hamstrings and calf muscles
The exercise is aimed at stretching the hamstring and calf muscles and is a must in the complex for stretching the whole body after training. To perform it, you need to take a big step forward and bend the knee of your supporting leg. The foot of the other leg lies completely on the floor; you cannot leave it on the toe. Hands can be placed point-blank above the knee of the supporting leg.
Stretch the hamstrings and hamstrings
To perform this post-workout stretch, you need to take a small step forward. Next, transfer the weight to the back leg and bend it slightly. Straighten the front leg and pull the toe towards you, leaving the weight on the heel. For better stretching, you can press on your front leg with gentle springing movements. It is important to keep your back straight.
Stretch the hamstrings and buttocks
This simple post-workout stretching exercise will help stretch your hamstrings and gluteal muscles. To perform the exercise, lift your leg up, bent at the knee. Slowly pull your knee toward your chest, wrapping your arms around it. Don't forget to keep your back straight. Perform the exercise on both legs.
Quadriceps stretch
From a standing position, bend one leg at the knee. With the hand corresponding to the chosen side (for the right leg - the right hand), grab the foot and pull it towards the buttocks. To maintain balance, extend your other hand to the side or place it on your waist. The exercise is aimed at stretching the quadriceps of the legs.
Bends to stretch your back and legs
Starting position – feet together or hip-width apart. Next, lean forward with your arms straight. Stretch, trying to touch the floor with your fingers. Be sure to keep your legs and back straight. If you can reach easily with your fingertips, try placing your palms on the floor. The exercise is aimed at relieving tension from the spinal column, stretching the lumbar region and the back of the thigh.
Full Body Stretch Mill
The exercise is a static bend towards the feet with a hand touch. Place your feet wider than your shoulders and spread your arms out to the sides. Keep your elbows and knees straight. From the starting position, lower yourself into a diagonal bend, touching the floor with your left hand and turning your body to the right side. The back should not slouch. Repeat on both sides.
Low Lunge for Leg Stretch
Lunging allows you to stretch your groin muscles after training. Starting position – deep lunge on one leg. Make sure that the knee of the bent leg is positioned above the foot without moving. Keep your back leg straight and rest on your toes. Straight arms raised upward will help you do a better stretch. This will further stretch the muscles of your arms, shoulders and back. The weight should be located in the middle, the back must be straight.
Low Lunge Stretch
The starting position is identical to the previous stretching exercise. Also keep your back leg straight and place it on your toes. The bent knee should be directly above the foot. Place one hand in the opposite direction next to the foot (left hand next to the right foot). Stretch your other arm up. The gaze is directed towards the palm.
Dr. John Rusin
Strength Training Specialist and Performance Expert
People lift too much weight on the glute bridge in pursuit of its effectiveness and risk damaging their backs. Due to the lack of axial load, you can make a huge number of mistakes that cause problems in the lower back. It's a dynamic movement, and when it's poorly controlled and uses too much weight, the work doesn't happen as much in the glutes. Very often, people compensate for the upward push of the barbell by using their lower back, losing stability in the back and muscle control.
The gluteal bridge should be done with control of movement, with a pause in the upper position, from 8 repetitions and above. The glutes are the primary stabilizers of the pelvic-lumbar complex and can protect you throughout your life, so train them accordingly.
Eric Bach
Strength Coach and Performance Expert
To build strong, great-looking glutes, you need to combine two training factors: high mechanical stress and metabolic stress.
Build a foundation with exercises that allow the muscles to develop a lot of mesonic tension—squats, deadlifts, and, of course, glute bridges. Do 3-5 sets of 3-8 reps and add weight to the bar over time. This will help you engage your fast-twitch muscle fibers as much as possible.
This is followed by exercises to create metabolic stress in the muscle, performed in isolation, repetitively and with a short rest period.
Example workout:
- A. Barbell squats – 4 x 5
- IN 1. Gluteal bridge. 3 sets: in the first 8-10 repetitions, in the second 6-8, in the third 12-15, rest 45 seconds. AT 2. Back lunges with dumbbells - 3x8 on each leg, rest 45 seconds
- C. Romanian deadlift with dumbbells - 3 x 12, rest 60-90 seconds
- D1. Kettlebell swings - 5 times D2. Squats with a kettlebell - 5 times D3. Reverse Cup Lunges - 5 times Repeat the D1-2-3 pattern as many times as you can in eight minutes.
- E. Side steps with tape around knees? with a countdown from 10 to 1: 10 steps to the right + 10 to the left, 9 steps to the right + 9 to the left and so down to one.
