Basic exercises on the buttocks and legs for girls: with dumbbells, an elastic band, a barbell, weights, an expander, a fitball, an elastic tape

Buttocks training consists in performing a set of exercises, which are divided into basic and isolating. They complement each other. The result of regular performance of basic exercises on the buttocks is an increase in muscle in volume, and for isolating ones, an adjustment of proportions.

Technique of performing complexes for legs and buttocks

Each training process should begin with a warm-up so as not to get injured. Exercise makes not only the muscles work, but also the joints of the legs. At the workout, you can allocate 10-15 minutes. Before the load, they perform universal exercises (various inclinations, rotations, squats, running, jumping) and do not forget about stretching.

This helps to increase blood flow to the muscles and increase secretion in the joints. Basic exercises on the buttocks during the training process take longer than isolating ones, if the purpose of the lesson is to build muscle. For beginners, the load is increased gradually. At first, you can train for 30-40 minutes. After training, the muscles are necessarily given time to recover – from 1 to 3 days.

Basic exercises on the buttocks and legs for girls: with dumbbells, an elastic band, a barbell, weights, an expander, a fitball, an elastic tape
Basic exercises on the buttocks will help create beautiful shapes

For those who have been practicing for less than a year, but are already calmly transferring loads, the training time is increased to 1 hour. Those who are more experienced take 1.5 hours each. Each for himself determines the optimal training time, based on physical abilities. In one training session they usually manage to complete from 4 to 5 exercises – several approaches each. Rest between sets is limited to 1 minute.

Gym Bar Exercises

Basic exercises on the buttocks are often performed with a barbell, starting with the use of an empty neck. Barbell squats help increase muscle mass. For beginners, the technique of its implementation may seem complicated.

At first, it is recommended to perform squats under the guidance of a coach. To master the technique, a light neck is taken, but after gaining experience it can be further weighted.

  1. On the area of the shoulder girdle (back) lower the bar. The back is straightened, the legs are shoulder-width apart.
  2. Squat with the abduction of the pelvis back, support – on the heels. The knees are bent to form a right angle. And they do not protrude further than the toes. Hips should be parallel to the floor. You can’t round your back.
  3. Slowly rise.
  4. 3 sets – 10 times.
    Basic exercises on the buttocks and legs for girls: with dumbbells, an elastic band, a barbell, weights, an expander, a fitball, an elastic tape
    Beginners should begin to perform exercises not with a barbell, but with a bar.

A complicated option is deep squats. They should be practiced after bringing the basic technique to automatism.

Basic buttock exercises include deadlift. Without it, training will be incomplete.

  1. Stand in front of the lying vulture. The legs are a little narrower than the shoulders. Align the feet and lock in parallel to each other.
  2. The back and neck are constantly straight. The pelvis is pulled back. The body is tilted forward (tilt angle: about 45 degrees), while the shoulders also extend. You can bend your knees, but just a little. If you lower your hands down, then the distance to the neck will be very short. You need to sit down to take it. The body should not lean back or forward.
  3. The vulture is lifted on the exhale, after which they straighten the legs and slowly straighten the back. Having straightened their back, they try to reduce the shoulder blades.
  4. On inspiration, the bar is gently lowered to the floor. In this case, the back is bent first, and then the legs.
    Basic exercises on the buttocks and legs for girls: with dumbbells, an elastic band, a barbell, weights, an expander, a fitball, an elastic tape
    When doing deadlifts, it’s important to do this correctly so as not to damage the back muscles

Lunges with a barbell.

  1. The bar is lowered to the area of the shoulder girdle (rear). The back is straightened.
  2. Stepping forward, they linger in a lunge. The pelvis is shifted back. The supporting leg is fixed on the toe. The knee of the front leg is bent to form a right angle. And it does not protrude further than the toes. You can’t round your back.
  3. When exhaling, they rise with the springy movement of the front leg.
  4. The leg is changed after the required number of repetitions.
  5. 3 approaches – 10-15 times.
    Basic exercises on the buttocks and legs for girls: with dumbbells, an elastic band, a barbell, weights, an expander, a fitball, an elastic tape
    Lunges – Another Effective Barbell Exercise

It is important to calculate the optimal weighting weight. If the bar is too heavy, you will not be able to do the required number of repetitions.

Basic exercises on the buttocks with dumbbells standing, sitting, lying

Dumbbells are convenient in that you can train with them both in the gym and at home.

Deadlift

  1. The back is straightened. The legs are shoulder width apart. Dumbbells are clutching in hands.
  2. On inspiration – lean forward, the pelvis goes back, the knees bend, but not much. Keep your back straight, arching in the lumbar.
  3. Slowly rise.
  4. 3-4 approaches – 15-25 times.
    Basic exercises on the buttocks and legs for girls: with dumbbells, an elastic band, a barbell, weights, an expander, a fitball, an elastic tape
    Dumbbell Deadlift Technique

Plie squat

  1. The back is straight, legs wide apart, socks look outward. The dumbbell in an upright position is held with two hands below
  2. They begin to squat slowly until the hips line is parallel to the floor.
  3. Tightening the buttocks, abruptly rise from the squat.
  4. 2 sets – 12 times.
    Basic exercises on the buttocks and legs for girls: with dumbbells, an elastic band, a barbell, weights, an expander, a fitball, an elastic tape
    Beginners often confuse deadlift and plie squat – these two exercises affect different muscles.

Lunges

  1. The back is straightened. Arms with dumbbells extended along the body.
  2. They step forward with one foot, exposing the foot in front of the knee.
  3. For 3-4 seconds, they are delayed in attack.
  4. Take the initial position.
  5. 3-4 approaches – 6-8 times for each leg.

Buttock bridge

  1. Lie on a bench with your shoulders resting on it. The border should extend along the bottom line of the shoulder blades. Knees bend. They put a dumbbell on the basin and hold it with their hands.
  2. Inhale – the pelvis rises and briefly fixes on top. Buttocks are tight. On exhalation they are lowered.
  3. 3 sets of 10 times.
    Basic exercises on the buttocks and legs for girls: with dumbbells, an elastic band, a barbell, weights, an expander, a fitball, an elastic tape
    Dumbbell and complicate the exercise, and make it more effective

The bridge is carried out not only on the bench, but also on the floor.

Basic exercises with weights

Weighting agents are classified depending on the filler: metal or bulk.

Basic exercises on the buttocks and legs for girls: with dumbbells, an elastic band, a barbell, weights, an expander, a fitball, an elastic tape
The type of filling and the weight of the weighting agents can be selected independently

Basic exercises on the buttocks with the use of weighting agents provide a more effective study of muscles and faster to achieve the desired result.

In the role of additional weights, along with sports equipment (dumbbells, barbells, kettlebells), various cuffs most often act. They can be worn before performing dead or deadlift, various squats and other exercises.

Basic exercises on the buttocks and legs for girls: with dumbbells, an elastic band, a barbell, weights, an expander, a fitball, an elastic tape
The advantage of weighting agents is the ease of use.

Bulk weights are used when performing insulating exercises. Cuffs with filler are put on the legs and gluteal muscles are worked out, stepping on the platform, taking legs or swings back, side, forward. As a support, use a wall or a special simulator.

Kettlebell Exercises

Basic exercises on the buttocks using weights are more convenient to perform than exercises with a barbell, especially for beginners. Training with a kettlebell can be carried out 2-3 times a week.

Deadlift

  1. The feet move towards each other, the socks look slightly inward. The knees are slightly bent, the back is straightened (rounding is not allowed). The weight is stretched forward, holding it tightly with your hands.
  2. In the squat, the pelvis smoothly goes back. The weight is kept above the floor without touching it.
  3. Straighten again.
  4. 3 episodes – 15 times.
    Basic exercises on the buttocks and legs for girls: with dumbbells, an elastic band, a barbell, weights, an expander, a fitball, an elastic tape
    In the absence of dumbbells, one or two weights can be used.

Deadlift (resting on one leg)

  1. Get up straight, legs – a little narrower shoulders.
  2. The left leg is bent, pulling back a short distance. She should be on her toes. The straight back is slightly bent forward. The left hand holds a weight, the right can be put on its side.
  3. The body is tilted, keeping the back straight. A hand with a weight extends to the floor, but the weight should not touch it.
  4. Straighten up.
  5. 3 episodes – 10 times.
    Basic exercises on the buttocks and legs for girls: with dumbbells, an elastic band, a barbell, weights, an expander, a fitball, an elastic tape
    Deadlifts can be complicated by focusing only on one leg

Lunges

  1. Get up straight. A little spaced feet are level. They hold a weight in their hands.
  2. Step forward. The knee of the front leg is located directly above the foot. Both bent legs form an angle of 90 degrees. The knees of the back feet are not touching the floor.
  3. When they rise, the heel standing in front is crushed to the floor.
  4. 3 episodes – 15 times.

Classes with an expander

For a quality study of the gluteal muscles, the Butterfly expander is used.

Breeding legs.

  1. They sit on a chair, back is straightened, legs are divorced.
  2. The expander located between the hips begin to squeeze slowly, bringing the knees together. Then the simulator is unclenched.
  3. 15 times.

Grip the expander with your knees.

  1. Lie on your back with slightly bent legs. An expander is placed between the knees.
  2. The simulator is squeezed slowly and with force. And, slowly, unclench.
  3. 15 times.
    Basic exercises on the buttocks and legs for girls: with dumbbells, an elastic band, a barbell, weights, an expander, a fitball, an elastic tape
    Kicking the expander with your legs works out the internal muscle g
    roup

Grip the expander with the knees on its side.

  1. Lying on its side, the simulator is placed between the knees. The opening of the expander is directed towards the feet.
  2. They squeeze the “butterfly” with their feet.
  3. 2 episodes of 10 times.

A set of exercises with elastic tape and elastic

Elastic band and elastic (fitness ring) are two more types of expander. They allow you to strengthen muscles and increase their tone.

Squats with swings.

  1. The elastic is held on spread legs to increase tension.
  2. Squat is done on inspiration – the pelvis goes back. When exhaling, rise and bring your leg back, feeling the tension of the buttocks. Sock looks down. Hands are also pulled back so as not to lose balance. Performing the exercise, alternate legs.
  3. 15-20 times for each leg.

Mahi in the slope.

  1. Elastic band over the knees. They stand facing the wall and, leaning over, lean on it. The supporting leg is slightly bent and they try not to move it; the midfoot of the working leg is directed towards its heel.
  2. On exhalation, swing the leg backward, delay to feel the contraction of the gluteal muscle.
  3. Leg is lowered.
  4. 20-25 times for each leg.

Buttock bridge.

  1. They lie on the floor, bend their legs, adjusting the tension of the fitness ring.
  2. When you exhale, the pelvis rises. Lingering upstairs, greatly straining muscles. When lowering the pelvis, the buttocks remain tense.
  3. 15 times.
  4. Then the pelvis is raised again and in this position 30 times of knee mixing and breeding are performed, stretching the elastic to the limit.
    Basic exercises on the buttocks and legs for girls: with dumbbells, an elastic band, a barbell, weights, an expander, a fitball, an elastic tape
    Gluteal bridge significantly strengthens the abs and back

Penetration.

  1. The gum is moved to the lower leg, bend the legs. The pelvis is pulled back. The body moves slightly forward.
  2. They begin to take detached steps to the side, putting the first leg as far as the elastic stretches. The second leg takes a small step so that the elastic does not lose tension.
  3. 40-50 steps to each side.
    Basic exercises on the buttocks and legs for girls: with dumbbells, an elastic band, a barbell, weights, an expander, a fitball, an elastic tape
    This exercise is also called a “monster gait.”

Squats with tape.

  1. Stand on the middle of the elastic tape, pull it, holding the edges in your hands.
  2. Start squatting. Make sure that the tape tension does not decrease while sitting.
  3. 2-3 approaches – 12-15 times.
  4. All exercises that are done with an elastic band can be performed with an elastic tape, having previously connected and fastened its ends.

Bodyweight Exercises

It is convenient to perform basic and isolating exercises on the buttocks with their own weight at any time and in any place suitable for this – they do not require any additional devices.

“Pistol”.

  1. Get up straight, with a straight back. Raise one leg up.
  2. Slowly start the squat. The pelvis goes back and stretches down. Slightly tilt the body, arms stretch forward. The heel of the supporting leg presses on the floor.
  3. After reaching the bottom of the squat, with the heel, the body is pushed up without bending the back.
  4. 2 sets – 10-15 times for each leg.
  5. If the exercise cannot be completed without support, at first you can hold on to the wall.
    Basic exercises on the buttocks and legs for girls: with dumbbells, an elastic band, a barbell, weights, an expander, a fitball, an elastic tape
    At first, performing the “gun” exercise will be difficult – without proper preparation, it’s difficult to climb up from this position

Raising the pelvis with support on the leg.

  1. Sit on the mat, lean on your hands behind. One leg is extended, the other is bent at the knee.
  2. The pelvis is lifted up, resting on a bent leg and arms. The second leg is pulled up, the buttocks are squeezed, frozen for a few seconds.
  3. 3 sets – 15 times for each leg.
    Basic exercises on the buttocks and legs for girls: with dumbbells, an elastic band, a barbell, weights, an expander, a fitball, an elastic tape
    In addition to legs, this exercise loads the back and abs

Squat Sumo.

  1. Spread legs wide, toes directed in opposite directions, turning outwards.
  2. The pelvis is taken back. Knees form a right angle. Buttocks strain and linger for a few seconds.
  3. Get up and repeat again.
  4. 3 approaches – 15 times.

Butt exercises with fitball

Basic exercises on the buttocks with this sports equipment are represented by squats. With the help of fitball, it is easy to train the gluteal muscles at home.

Such exercises are considered popular:

  1. Lean towards the ball, sticking to it. On inhalation, take your straight leg back, on exhale, stretch your knee to your chest. The knee of the supporting leg is slightly bent (10 times on each leg).
  2. To stand upright, the back is straight, the foot is placed on the fitball. The leg is bent, then straightened, rolling the ball to and from itself (10 times on each leg).
  3. Lean the fitball against the wall, lean on it with your lower back. Focused on the heels.
    Basic exercises on the buttocks and legs for girls: with dumbbells, an elastic band, a barbell, weights, an expander, a fitball, an elastic tape
    Fitball greatly expands the selection of exercises
  4. Start squatting while inhaling, while exhaling, rise. Keep your legs together, knees exactly above the heels – with the formation of a right angle. After the legs, spread across the width of the shoulders and continue squats (10-15 times for each of the positions).
  5. Fitball is leaning against the wall. Lying on the floor, legs put on the ball without bending them at the knees. Socks are pulled over. Then raise and
    lower the pelvis (15 times).

The program in the gym 2 times a week

Isolation is added to the basic exercises on the buttocks during training. You can pre-compile a sample program, adjusting it depending on the goals of the training and physical condition. The number of approaches for performing each of the basic exercises is 3, repetitions – 8-10. For isolating: approaches – 3, repetitions – 10-15 (regardless of the frequency of training per week).

Days of classes: Monday, Thursday.

They always start with a warm-up. Then they proceed to the basic exercises: squats with a barbell, deadlift or deadlift with weights, lunges with a barbell or dumbbells.

Basic exercises on the buttocks and legs for girls: with dumbbells, an elastic band, a barbell, weights, an expander, a fitball, an elastic tape
Hyperextension Technique

After an increased load on several muscle groups, isolating exercises are performed:

  • extension and bending of legs on special simulators;
  • abduction of the legs;
  • hyperextension;
  • stepping on the platform.

The program in the gym 3 times a week

Monday Friday:

  • leg press;
  • lunges (barbell);
  • Squats
  • deadlift (kettlebell, barbell);
  • extension;
  • bending of the legs;
  • hyperextension;
  • gluteal bridge.
    Basic exercises on the buttocks and legs for girls: with dumbbells, an elastic band, a barbell, weights, an expander, a fitball, an elastic tape
    Walking on the platform – a dynamic exercise for the legs

Wednesday:

  • deadlift;
  • plie squat (dumbbell);
  • lunges;
  • abduction of the legs;
  • hyperextension;
  • stepping on the platform.

The program in the gym 4 times a week

Monday Wednesday:

  • bench press on a vertical platform;
  • lunges;
  • Squats
  • deadlift;
  • extension;
  • bending of the legs;
  • gluteal bridge;
  • hyperextension.
    Basic exercises on the buttocks and legs for girls: with dumbbells, an elastic band, a barbell, weights, an expander, a fitball, an elastic tape
    With the help of simulators you can diversify your workouts

Friday, Sunday:

  • deadlift;
  • plie squat (dumbbell);
  • lunges;
  • step on the platform;
  • hyperextension;
  • abduction of the legs.

The program for the legs and buttocks 5 times a week

Monday Thursday:

  • bench press;
  • barbell lunges;
  • Squats
  • deadlift with weighting compound (weight or bar);
  • gluteal bridge;
  • extension and bending of the legs;
  • hyperextension.

Wednesday Friday:

  • deadlift (kettlebell or barbell);
  • Plie squats with dumbbells;
  • barbell lunges;
  • abduction of the legs (back and side);
  • hyperextension;
  • stepping up.

Sunday:

  • bench press;
  • deadlift with weight;
  • dumbbell squats
  • barbell lunges;
  • extension and bending of the legs;
  • gluteal bridge;
  • abduction of the legs.

A set of exercises for girls at home

You can improve the gluteal muscle at home. If you train 2-3 times a week, the results will become noticeable after 6-8 weeks. One workout will take 40-50 minutes. Over time, the load should become larger, for which they increase the number of approaches or movements.

Squat with a set foot.

  1. Get up straight, put your legs slightly wider than your shoulders and bend slightly. Hands near chest, palms connected. The stomach is tense.
  2. The right leg leans back, the knee bends. The left leg is the supporting one, the weight is held on it. In this position, perform 2 squats.
  3. 2 episodes – 10 times on each leg.

Lunges.

  1. Stand straight, legs slightly bent – shoulder width apart. Hands are tucked behind the head.
  2. Step forward and bend the front leg. They stay in this position for 4-5 seconds, feeling the tension of the gluteal muscles.
  3. Then repeat with the other leg.
  4. 2 episodes – 10 times.
    Basic exercises on the buttocks and legs for girls: with dumbbells, an elastic band, a barbell, weights, an expander, a fitball, an elastic tape
    Lunges train upper leg muscles

Gluteal bridge (one of the options).

  1. On the back with bent knees. The feet are spread across the width of the shoulders, arms are extended along the body.
  2. Tighten the buttocks, raise the hips. They are held in this position, then the hips are lowered a little, not completely, and raised again.
  3. 2 episodes – 10 times.

Tips from professionals: how to improve exercise performance

The results of work on the gluteal muscles will not take long, if you follow certain rules.

  • exercise regularly;
  • exercises are performed in several approaches;
  • when the body gets used to a certain number of approaches and repetitions, the load is increased;
  • ideal for beginners – to engage under the guidance of an experienced trainer, following an individually designed training schedule;
  • prolonged muscle strain will not benefit – they should rest and recover;
  • the state of muscles and general well-being are affected by nutrition, so you can not refuse foods rich in protein.
    Basic exercises on the buttocks and legs for girls: with dumbbells, an elastic band, a barbell, weights, an expander, a fitball, an elastic tape
    The secret to success is to choose a set of exercises so that the process brings pleasure

To achieve excellent physical shape, muscle build-up and beautiful shape will help to perform basic exercises on the buttocks and isolating. The main thing is not to be lazy and enjoy working on the body.

How to build legs and buttocks – video:

How to build legs and buttocks with dumbbells, bar, trainer:

How to perform exercises for the legs and buttocks:

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