Popular fitness blogger Natalya Kuzmich: How to pump up beautiful buttocks and not gain weight

Anatomical structure

The gluteal muscles belong to the back surface and include: gluteus maximus, gluteus medius and minimus. The gluteus minimus is located under the gluteus maximus, which occupies most of the buttocks. The function of the gluteus maximus muscles is to straighten the torso, as well as move the legs back and to the side. The functions of small and medium ones are only to move the legs to the side. The gluteus maximus is, to a greater extent, included in the extension of the torso during exercises such as:

• squats with a barbell or dumbbells;
• lunges;
• Romanian deadlift;
• deadlift;
• bending over with a barbell on your shoulders.

The gluteus medius and minimus muscles work under the following loads:

• leg raises while sitting in a machine;
• standing leg abduction with a machine lever;
• swing your leg to the side from the lower block;
• swing your leg while lying on your side.

The structure of the gluteal muscles

Girls, let's shake our butts at home?
Then let's first understand the anatomy of the muscle structure of the buttocks. In general, our butt consists of 3 muscles - large, medium and small, respectively. We all have the same anatomical structure, and in order to enlarge the butt at home or in the gym, you will need to build muscle tissue, that is, hypertrophy the muscles. For reference! The gluteus maximus muscle holds the human torso in an upright position, the gluteus medius muscle is responsible for rotating and abducting the legs back and forth, tilting the pelvis, and the minimus muscle functions to straighten the torso and abduct the legs to the sides.
If you have extra pounds that have caused flaws in your appearance, I recommend that you first take a weight loss course, and only after that train your butt to build muscle. And strong and developed muscles of the buttocks and thighs are the key to the health of the genitourinary system, immunity and back. And most importantly, pumped up muscles are an outwardly aesthetic appearance of a sexy and toned butt.

What are the benefits of squats?

This exercise uses a large number of muscle groups, improving physical fitness and strengthening the cardiovascular system. By doing squats, you can not only achieve beautiful shapes of the gluteal muscle, but also strengthen your back and abdominal muscles. Exercise provides pressure in the chest, which improves the respiratory system, saturating the body with more oxygen.

Is it possible to pump up your buttocks with squats?

Considering that the buttocks are involved in straightening the torso, squats are one of the best methods to pump up your butt well. And the lower the squats, the better the gluteal muscles work and the more effective the exercise is for elastic buttocks.

Important to remember! In order to make your buttocks strong, you need to lift weights. To do this, you need to perform an exercise to grow muscle mass, from 8 to 12 repetitions in one approach. Between approaches you need a rest of 1 - 2 minutes. The weight of the load should be heavy enough so that you do not have enough strength to perform more than 12 repetitions, this is the effectiveness of the exercise. But it’s better to start mastering the technique with light weights, gradually adding load each workout.

What results should you expect?

Proper nutrition and regular training in the gym help to have a beneficial effect not only on the part of the body being worked out, but also on health. Have you been following my recommendations for several months now? Surely, you have noticed an increase in immunity and excellent health, as well as the absence of problems with the genitourinary system and back. Your posture will definitely change for the better by strengthening your muscles.

Athletes always stand out in the crowd due to their ideal relief and elastic forms, even if they are wearing several layers of clothing on top. A woman who exercises does not know what cellulite and stretch marks are, she is always graceful, flexible and disciplined. Exercise and proper nutrition are 100% guarantees of a toned, voluminous butt with ideal contours and shapes.

Technique for performing squats with a barbell

1. Place the bar in a special power frame at shoulder level. Approach the bar with your back, placing the bar on the upper part of the trapezius, in no case do not place the weight on the cervical vertebrae;
2. After removing the barbell from the racks, take a couple of steps back, placing your feet pelvis-width apart. Socks are parallel to each other, or slightly apart. The chin is slightly raised so that you can look up;
3. Inhale: slowly squat, lowering your hips horizontally. The knees form an angle of 90 degrees, and the knees should not go beyond the toes, as this will injure the knee joint. The gaze is directed upward, the back is straight, the shoulder blades are brought together. Elbows point slightly back.

Remember! The lower back is not rounded and the body does not lean forward too much. We stretch our tailbone back - this is mandatory when performing the technique for the growth of the gluteal muscles, this increases the stretching of the muscle.

1. Exhale: using more force from the gluteal muscles, we perform a faster rise, straightening the knees and straightening the torso. When returning to the starting position, it is advisable not to straighten your knees completely in order to relieve the load on your knees.

Types of squats for the buttocks at home, to quickly increase your butt

Below you will find tips and recommendations on how to squat correctly to pump up a girl’s buttocks without the help of a trainer, even at home without exercise equipment. We have described the technique for performing each

Classic with own weight

The exercise primarily works the gluteus maximus, quadriceps femoris, and adductor muscles. When working with your own weight, the lumbar extensor and core are less loaded. Squats are the most important and difficult exercise in physical culture, so the body must be well prepared for it. You can do bodyweight squats right away by practicing proper technique, even if you're a beginner. But for proper preparation, you need to tone all the muscles, then after a while, you can move on to squats with a barbell. Therefore, bodyweight squats are good for understanding technique and toning muscles, but you won’t be able to build curves this way.

Deep

Deep squats, where the pelvis drops below parallel to the floor, forming an acute angle at the knees, best load the gluteus maximus and gluteus medius muscles. Also, during the load, the quadriceps, lower back, abs, and adductor muscles of the thigh are involved. It is a deep squat that can put more load on the buttocks, since they are the first to engage when the torso straightens. The range of movement also increases, which provides greater tension and effort in the muscles. To grow the buttocks, it is recommended to squat deeper than with the classic version. The exercise is performed provided that the ankles are flexible enough, otherwise a deep squat will not be possible due to the peculiarities of physiology.

With a narrow stance

This placement of the feet is set shoulder width apart, not too close, this will ensure a stable body position. The following muscles are involved: quadriceps femoris, gluteus maximus and medius, adductors, lower back and abdominal muscles. In this option, the gluteal muscles are optimally worked out. But it is necessary to take into account morphological features: length of the thigh, flexibility of the ankles, ligaments, length of the body. With individual characteristics, it can be difficult to implement this option. Therefore, you can place your feet a little wider, parallel, or slightly turn your toes out. Then the position will be more stable and the muscles will be properly loaded. The main thing is to squat until your thighs are horizontal.

Sumo

Sumo or wide squats include the gluteus maximus and medius, quadriceps femoris, adductor major and longus, and gracilis muscles. The wide position of the feet in this version provides a load on the adductor muscles of the thigh, working these groups more strongly than classic squats. This exercise should be part of a set of exercises, but should not be the only one and often repeated, as it noticeably increases the shape of the inner thigh.

Curtsy

The exercise is also known as cross lunges. The main part of the load is taken on by the gluteus maximus and medius, and the quadriceps muscles of the thigh. Additionally: hamstrings, abs, back, semitendinosus and semimembranosus muscles. Lunges are a great addition to squats in a leg program, and there are many variations of this exercise. An important condition for carrying out such a load is flexible joints. The exercise stretches the gluteal muscle well.

With dumbbells or kettlebell

The technique of squats with dumbbells remains the same as in classic squats with a barbell; the same muscles work. But the advantage of the exercise is that it does not subject the spine to compression. Vertebral injuries, displacements, osteochondrosis, intervertebral hernias are a contraindication to squats with weights on the shoulders. Therefore, this type of load will be a good alternative to a barbell.

Plie

An exercise with widely spread feet, similar to the ballet “Plie” technique, trains the gluteus maximus and gluteus medius, a group of adductor muscles of the thigh. The auxiliary muscles are: quadriceps femoris, lower leg, abdominal muscles. When performing this exercise, sufficient flexibility of the hip joint is necessary. The good thing about this exercise is that it doesn’t overload the quadriceps. But to grow the buttocks, you need an optimal load weight; you need to ensure concentrated movement through the gluteal muscles, without overloading the adductor hips.

Deep on one leg

The advantage of the pistol exercise is that it develops muscles well by working with your own weight. The exercise does not require additional equipment. But it is not so easy to learn, and a sufficiently trained person can perform it. The exercise works the quadriceps and gluteus maximus muscles. Only for the knee joints the exercise is quite traumatic. The acute angle of the knee receives a lot of stress and this is a contraindication for any problems and pain in the knees.

With a barbell

Working with free weights, especially squats with proper technique, is the best assistant for elasticity and growth of the gluteal muscles. An exercise in which the muscles perform a stabilizing function, providing balance, trains beautiful forms faster and better. Contraindications to training with a barbell: injuries and diseases of the spine.

In the Smith machine for beautiful buttocks

The Smith Squat Machine is a great alternative to barbell squats, but it won't last forever. To adapt the muscles to the load, while the muscle corset has not yet formed and the technique with the barbell is still complex, it is quite advisable to perform squats in a Smith machine. Support on the bar, a stable position of the body and knees will ensure the correct load on the butt and quadriceps of the thigh. You can perform the squat technique with different foot positions.

The Best Types of Squats to Strengthen Your Butt

I hope everyone understands that actively doing proper squats for a week will not make your butt perfect. In order for the result to become noticeable, you will need to work for at least two, or even three months. Let's look at the most optimal set of squats, which will allow you to work out your buttocks well and tighten them.

Classic

Everything is as simple as shelling pears here.

We place our feet at shoulder level, move our buttocks back and lower them until the thigh is parallel to the floor. Now you can rise to the starting position. As we exhale, we squat, and as we inhale, we rise (this applies to all types of squats).

Plie

One of the most effective squats for pumping up the inner thighs and lower butt. How to do this exercise correctly.

We place our feet wider than our shoulders, with our toes spread as far apart as possible, and our back strictly straight. We squat smoothly until a right angle is formed between the thigh and shin. We also smoothly rise to the starting position.

Important! You should not make sudden movements. Make sure that the squat is not done by inertia, but rather by the efforts of the muscles you are working on! You should also not fall with your butt on your calves; in this case, squats will be completely useless.

Curtsy

In this case, we pump the butt according to the following principle. We stand straight with our feet shoulder-width apart. Socks point to the sides. We keep our knees firm so that they do not go inward during work. We shift our body weight onto one leg, and with the other we do a wide cross-shaped lunge back, until the knee of the working leg touches the floor.

At the end point of the squat, you should definitely feel a stretch in the gluteal muscle over your working leg. After this, we bring the leg back to its original position. Squats are done alternately on one leg, then on the other leg.

Sumo

Initially, you may confuse the technique with plie squats, but these are completely different exercises. Sumo squats are also done in a wide stance, but at the same time we tilt our back a little forward and move the heel back, as if we want to sit on an invisible chair.

This squatting technique is ideal when working with a barbell or in Smith; it allows a trained person to lift a lot of weight without compromising health, pumping up the buttocks well.

Narrow squat

I would like to clarify that this type of squat is aimed more at working the quadriceps than at the buttocks. But you shouldn’t exclude it, since working out the upper part of the leg is also very important for the formation of a beautiful butt. The exercise is done in the same way as classic squats with the only difference in the position of the feet, which are located close to each other.

So, my dear girls and women, who are not sure whether squats help in the formation of toned, beautiful buttocks. The answer is simple - they help! The main thing is to work regularly and pay attention to the technique of doing squats. But whether to use additional weight in your work or not is a choice you must make yourself.

I can say one thing, if you want to build muscle mass, you need to eat right (saturate your daily diet with protein) and squat with weight. Only in this case can we hope to increase the volume of the gluteal muscle. If you perform exercises without weights, then hoping for active growth is a useless exercise. Thus, you can only tone those muscles that Mother Nature has given you. Work on yourself and be beautiful!

A set of squats for buttocks for 30 days

Attention : Each approach increases the weight of the load, decreases the number of repetitions.

Table of exercises performed by week for a month.

What exercises need to be added to maximally work the gluteal muscles?

In addition to basic exercises for buttock growth, the program must include auxiliary exercises that will ensure comprehensive muscle development. You can’t do without exercises such as:

• deadlift on straight or bent legs;
• bending over with a barbell on your shoulders, standing or sitting;
• swing your leg backwards in the simulator;
• gluteal bridge;
• swing your leg up, resting on your forearm;
• hyperextension;
• leg raises in the simulator.

Why don't my buttocks hurt after squats?

During physical activity, the muscles experience tension, which causes micro-tearing of the muscle fibers. If the muscles are not prepared, they usually hurt the next day. It's not a matter of lactate, lactic acid, which gets into the fiber gap and causes pain in the form of sore throat. The point is the fiber injury itself. The lactate stops after 2 - 4 hours, and the muscles hurt for several days. It's a matter of trauma. Pain caused by a rupture is not an indicator of a good and correct load. And the absence of pain is not an indicator of ineffective exercise. A prepared body that exercises regularly begins to experience less discomfort such as sore throat. This means that the body gets used to the load, and you can gradually add weight, but without fanaticism.

What should you do to avoid injury?

The first thing a workout begins with is a warm-up; warming up the muscles and ligaments will reduce the risk of injuries in the form of sprains and ruptures. Also, the technique of execution is important, this will save you from excessive stress on the joints and spine.

What weight to start with and how to increase it correctly?

It is better to perform squats with your own weight, having mastered the correct squatting technique, preferably under the supervision of a trainer, you can gradually add load. Then you can take the empty bar on your shoulders; if the body does not fall forward and the knees remain motionless, feel free to add weight. But provided that you lift with this weight. It is advisable to add no more than 5 kg, and then not every workout. If you easily completed the exercise for 12 repetitions, feel free to add load, even if you can complete 10 repetitions.

How long does it take to build beautiful buttocks with squats?

With constant load and proper rest, muscles grow depending on the constitution of the body. The result will not appear immediately; it requires constant and hard work. Everything will be individual for everyone, you can see the result in 3 to 6 months. But personal preferences also play a role; some need to gain 3 cm in volume, while others need as much as 10 cm. Accordingly, it will take more time.

Reviews

“A year ago I came to the gym. I had never trained before. The trainer advised me to do introductory training for all muscle groups for a month; only after a month did I feel where and which muscles were working. Then I did squats with weights, starting with an empty bar, gradually increasing the weight. I perform a maximum of 12 repetitions per set. After three months of training, I saw an excellent result, which completely suits me. I continue to train and am already preparing for performances in the fitness bikini category.”

How long does it take to pump up your buttocks?

“I’ve been working out my butt at home for a month now, but there are no results, why?” This kind of question was recently asked to me by one of my friends, who trains at home according to my advice. To begin with, I would like to note that to grow and strengthen your butt, it is important to train 3 times a week, working a specific muscle group in each workout. Muscle growth begins during the rest phase, so plan your rest after exercise.

Provided you have a balanced and nutritious diet, regular workouts in the gym or at home, when caring for the skin of your buttocks, you can expect the first noticeable results after a couple of months of work. The relief and ideal shape of your butt will be yours if you follow all my tips and rules for at least six months. You can speed up your time by training in the gym under the supervision of an instructor.