15 Best Bodybuilding exercises for buttocks

15 best exercises for buttocks

The buttocks, or gluteal muscles play a crucial role not only in body aesthetic, but also in sports performance, posture and general stability of the body.

The fortification of this area can also alleviate back pain and improve balance.

Here is a detailed selection of the best 15 exercises to tone and strengthen the buttocks, accompanied by tips and variants to maximize the results.

In this article, we present the 15 best bodybuilding exercises to develop your buttocks, accompanied by practical tips to maximize their efficiency.

What are the buttocks?

The muscles of the buttock, often as the «engine» of the lower body, play a fundamental role in our daily life, both to walk, run, sit or get up.

In addition to their utility function, they are also very sought after for the aesthetic they bring.

Buttock muscles

Gluteal anatomy

The Grand Groser : It is the most generous and powerful muscle in the human body. It is located on the back of the hip and extends from the iliac bone to the femur. The large buttock is crucial for movements such as the anchor extension, which is essential when the stairs, squats or even the race. Its strength also contributes to acceleration during walking or running.

Big muscle of the butt

The buttocks : This muscle is located under large buttocks, on the hip side. It has a key role in stabilizing the pelvis, especially during walking and running. Corresponding to the rocking pelvis, the buttocks are helping to maintain a straight and balanced posture.

Average Glutei muscle

The little buttocks : This muscle is the smallest of the three and is under the buttocks. Although it is less important, it is still important for the kidnapping and internal rotation of the thigh, which is essential for activities such as cycling or dance.

Small muscle nazzi

15 best exercises for buttocks

Pushing of the hip at the helm: bodybuilding

In the world of bodybuilding, there are a multitude of exercises aimed at strengthening and sculpting different parts of the body. Among these, the trendy thrust at the helm stands out as a must for anyone who wants to develop their buttocks.

Push of the hip at the helm

Free squat bar: bodybuilding

The free bar squat is one of the most emblematic exercises of bodybuilding. Whether you are a confirmed athlete or a beginner, this exercise is essential to develop the strength and power of your body.

Free squat bar: bodybuilding

Earth raised with bar – bodybuilding

The revolt of the earth is one of the most fundamental and effective exercises in bodybuilding. Often considered the king of force movements, requires several muscle groups and offers many advantages.

Earth raised with bar – bodybuilding

Sul Earth raised with bar – bodybuilding

The revolt of the land of Sumo is an emblematic variant of the lifting of the traditional earth, particularly popular between bodybuilding and strength enthusiasts.

Sul Earth raised with bar – bodybuilding

Holved leg raised: bars or dumbbells

The revolt of the land’s legs is a fundamental exercise in the field of bodybuilding. Essential to strengthen the rear chain, mainly aims at the rear muscles of the thigh, the buttocks and the back muscles.

Holved leg raised: bars or dumbbells

Abductors at the machine seed: bodybuilding

Bodybuilding is a great way to strengthen your body, increase your power and improve posture. Among the often neglected exercises, the formation of the abduci, in particular to the machine, deserves special attention.

Abductors at the machine seed: bodybuilding

Extension of the car ana: bodybuilding

The extension of the hip hip is a fundamental exercise in the field of bodybuilding, often underestimated. This exercise is particularly effective for the development of the leg muscles, emphasizing buttocks and rear muscles of the thigh.

Extension of the car ana: bodybuilding

Rear slot: bodybuilding

Strength training is a vast and varied area, which offers a multitude of exercises to hit several muscle groups. Among these exercises, the rear crack is distinguished by its effectiveness to strengthen the legs improving balance and stability.

Rear slot: bodybuilding

Slot with bar: bodybuilding

Bodybuilding is a fundamental pillar for anyone who wants to improve their strength, health and general well -being. Among the many exercises available, the slot with bar is distinguished as one of the most effective to hit the muscles of the legs and buttocks.

Slot with bar: bodybuilding

Slot with dumbbells: bodybuilding

The dumbbell slot is a very taken bodybuilding exercise, both by beginners and expert athletes. This exercise allows you to strengthen the muscles of the legs and buttocks by improving balance and stability.

Slot with dumbbells: bodybuilding

Pulley Abductors: Bodybuilding

Bodybuilding is a vast area that offers a multitude of exercises to strengthen and sculpt the body. Among these exercises, the work of the abduci is often neglected, although it is essential for balanced muscle development, especially in terms of legs and hips.

Pulley Abductors: Bodybuilding

Lengthening of the soil

Stretching on the ground is an essential practice not only to relieve pain, but also to improve flexibility and prevent injuries.

Lengthening of the soil

Conclusion

By integrating these 15 targeted exercises for the buttocks in your driving routine, not only can you improve the aesthetic aspect of this area, but also strengthen your body as a whole. The well -developed buttocks play a key role in sports performance, balance and stability, while contributing to preventing injuries, especially in the lower back.

It is essential to vary the movements and adapt the exercises to your physical form level to guarantee constant progress. Do not forget the importance of the heat -Up before each session and stretch after training to promote recovery. In addition, a balanced diet and good hydration are essential to support your efforts.

Stay to listen to your body and regulate your program based on your feelings. Regularly, patience and good technique, you will see significant changes in the strength and definition of your buttocks, benefiting from better performance in your daily and sporting activities. It starts today and engaged on the path of a stronger and toned body.

Further tips for effective training:

1 – Adequate heating : Before starting the session, take the time to warm up well. Mobility exercises for ankles and legs can help prevent injuries.

2 – Rest and recovery : As with any muscle group, recovery is essential. Rested between the sessions to allow the muscles to reconstruct and strengthen.

3 – Nutrition : A balanced diet rich in protein is crucial for muscle recovery. Remember to include protein sources, such as meat, fish, eggs and legumes in your diet.

4 – Hydration : Remains well hydrated before, during and after training. Hydration plays a key role in muscle performance and recovery.

5 – Variation in training : To avoid boredom and tray, he regularly varies the exercises and routine. This may include changes in the series number, evidence or even integration of pliometric exercises to increase your power.

6 – Listen to your body : If you feel an unusual pain, stop and consult a health professional if necessary. It is important to differentiate normal muscle pain from what could indicate an injury.

By integrating these 15 targeted exercises for the buttock muscles in the driving routine, not only can you improve the aesthetic aspect of this area, but also strengthen your body as a whole.

The well -developed buttocks play a key role in sports performance, balance and stability, while contributing to preventing injuries, especially in the lower back.

Strong buttocks are essential not only for athletes, but also for anyone who wants to maintain good health and high quality of life.

It is essential to diversify your exercises to solicit all the buttocks of the buttocks, such as large buttocks, buttocks and buttocks. Each muscle has a specific role and a balanced training allows to obtain harmonious development.

For example, squats and slots mainly work large buttocks, while the legs of lifting the legs affect the muscles of the medium and small buttocks, thus helping to stabilize the pelvis. By targeting these different areas, you will avoid muscle imbalances that can cause pain and injury.

The regularity and technique are essential to make the most of your sessions. Make sure to make each movement with the right shape to maximize the benefits and minimize the risk of injury.

Do not hesitate to regulate the intensity and repetitions based on your level, whether you are a beginner or experience. Every effort counts and contributes to your progress; Do not underestimate the small steps you make to your goals.

In addition, do not forget to incorporate stretching sessions to maintain the flexibility of buttocks. Stretching, such as the stretching of buttocks in a sitting position or that in a lying position, allows you to release the accumulated tensions and improve the mobility of the hips.

This is particularly important if you spend long hours sitting, as it can cause rigidity and pain.

Finally, for the support adapted to your specific needs, do not hesitate to consult the resources available in your sports halls Magicfit. Whether it’s advice from experts, personalized training programs or nutritional advice, these tools can significantly improve your experience and results.

Take care of your buttocks and invest in your health, because strong buttocks are the key to a healthy and efficient body. With patience and determination, you will see significant improvements in your strength and posture, which will have a positive impact on all the facets of your daily life.