The best glute exercises in the gym for girls

2024 Author: James Gerald | [email protected]. Last modified: 2023-12-17 14:00

Every girl can change her appearance. To do this, you do not have to attend expensive salon procedures. It is enough to follow the photos and videos on doing exercises for the buttocks in the gym. The effect will not be long in coming after several weeks of physical activity.

What you need to know about anatomy

For girls, knowledge from the field of medicine will be useful. They will help you better understand your body and work out exactly the problem areas. The most important thing to remember:

1. There is a division of the gluteal muscles. They are large, medium and small.
2. In their function, such muscles are similar to the deltas of the shoulders.
3. The most powerful and massive muscles are the gluteus maximus.

Thanks to the gluteus medius muscles, the thigh line is formed. Therefore, it is so important to understand the variety of effective exercises in the gym for girls.

For the buttocks, it is also necessary to constantly work out small muscles. They are found deepest, and they are much smaller than the average. The development of such muscle tissue occurs only through a special set of exercises using weight, so a visit to the gym will be useful.

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It is always recommended to warm up before playing sports. For these purposes, classes on cardiovascular equipment are suitable. For example, you can run for 10-15 minutes or spend about the same time on a stapler.

If the girl is new to the gym, then it is better to start with conventional simulators. There, the position of one's own body is easily controlled and the scales are set without problems. Handling the barbell without the help of a professional can cause injury or serious muscle damage.

Barbell and dumbbell squats

The most effective buttock exercises for girls in the gym include barbell and dumbbell squats. It is better to repeat such a sports complex under the guidance of a coach.

Exercise helps to visually increase the volume of the hips, to achieve their elasticity and a healthy look. As shown in the photo and video, in the standard complex it is recommended to do several approaches of 10-12 squats.

It is advisable that the last repetitions be done with the last bit of strength. This is how the effect is fixed, the muscles should strain as much as possible. Microcracks in the muscles promote the growth of muscle tissue.

Smith Trainer

Thanks to the Smith simulator, the muscles of the buttocks are perfectly worked out. These sports are on the list of the best gym exercises for girls. This is an isolated complex that allows you to work out large, medium and small muscles.

In order to properly perform such exercises, preliminary preparation is required. For example, you need to know the bar squat technique. You need to squat according to the scheme, as with dumbbells and a barbell (several approaches of 10-12 squats).

Barbell Shoulder Lunges

In order to start this exercise, it is recommended that you first do a leg press or squat with a barbell. For the buttocks, such a complex works as follows: after previous exercises, there will already be microcracks in the muscles, lunges seem to finish off the muscle tissue, make it strain even more, which enhances the effect.

In an independent form, such an exercise is not able to build muscle mass. Regardless, the lunges create a beautiful relief on the legs, which makes them even more attractive.

Hack squats

These are some of the easiest leg and glute exercises for girls in the gym. They allow you to do the deepest squats, the weight can always be selected depending on the goal.

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In order to see the effect, you need to do at least 3-4 approaches. The number of times varies from 10 to 12. There is no need to worry about the pumping of your legs. No matter how hard the girl tries, this will not happen; rather, her legs will be toned.

Dumbbell lunges

In this exercise for the buttocks and hips in the gym for girls, you can use both dumbbells and barbells. Various variations in lunges are allowed. For each leg, about 3-4 approaches are done.

On the technique of execution, there are the following recommendations: hands must be kept along the body, it is important to strive for balance and, if possible, increase the weight.

Hyperextension

The usefulness of the exercise lies in the fact that you can improve the elasticity of the legs and buttocks in general, normalize muscle tone, find a beautiful and healthy body, as shown in the photo and video. Additionally, in such a complex, the back muscles are worked out.

There are several options for performing the exercise. In one of them, the back remains straight, in the second - round. In them, the biceps of the thigh and buttocks are pumped in different ways. It all depends on what kind of body the girl would like to get in the end.

Usually, weights are taken from 1 to 5 kilograms, it all depends on physical fitness. The exercise is done in several approaches (2-3 is optimal), the number of repetitions is from 10 to 12.

Split squats

These are great exercises for raising the buttocks in the gym for girls. It is important to consider the angle of the squat in order to achieve the desired effect. Depending on which category of muscles in work, the relief and the structure of the legs in general will change.

To give the maximum load to the gluteal muscles, squat so that the body remains in an even position in relation to the knee. One leg remains on the bench, the pelvis is smoothly brought to it.

In order to focus on the quads, you need to squat perpendicularly. The knees are slightly forward. Increasing amplitude can help increase muscle mass.

Experts recommend doing several approaches (up to three) and 12 times in each of them. As shown in the video, dumbbells will be the most convenient for performing the exercise.

Leg curl (lying position)

Such exercises for the buttocks and legs in the gym for girls are usually done after lunges with dumbbells. This is how the muscle mass is pumped in the best quality. Also, with the help of such a complex, it is easy to grind the surface of the legs, bring them to the ideal.

Lying Leg Press

The video shows that if you train correctly and regularly in the gym, in a fairly short period of time you can change both the structure of the body in general and the relief of the leg muscles in particular.

Bridge

The bridge is an isolated exercise. It is ideal for increasing muscle mass. If you take a barbell or a pancake, then you can additionally pump the buttocks. To avoid damaging the pelvis, hold the scales with your hands. The weights are placed in the process of performing approaches in the hip area.

From the outside, the exercise visually resembles a bridge, which is why it got its name. You should try to keep your back straight.

Experts say that the number of approaches should be at least three; if possible, you should try to do more. The number of times varies from 10 to 15, it all depends on the physical fitness of the girl.

Romanian deadlift

In the process of performing the exercise, you can fully work out the legs, the hamstrings and gluteal muscles will be involved. So a beautiful gluteal relief is formed from all sides.

If you perform the complex correctly, then in a short time you can achieve beautiful lines of the thigh muscles, the buttocks will acquire rounded shapes, and the outlines of the thigh will become more attractive. Three approaches are usually taken. The number of times is from 10 to 15. The exercise uses additional weight.

Step on the bench

You will need dumbbells to step onto the bench. The exercise is quite simple to perform. All groups of thigh muscles work at the same time, quadriceps are involved.

The scales are regulated and depend on the physical fitness of the girl. It is important to keep in mind that the exercise requires a lot of energy, so you should not waste it on warming up doing cardio.

In the selection of dumbbells, there are also recommendations from specialists. Better to take scales from 3 to 7 kilograms. Three approaches are done for each leg. Repeat 10 to 15 times.

At the first stage, steps are performed only on one leg, then the same complex is repeated on the second. It is the alternation that allows you to most effectively and efficiently use muscle tissue and work on the relief of the hips and legs in general.