Isolated buttock exercises for girls in the gym and at home

Isolated exercises

If the base is needed in order to build up and pump up muscles, then isolated exercises will strengthen them and make the body sculpted. It is quite obvious that a specific area is being worked on, for example, isolated exercises for the buttocks or biceps, etc. It is important to understand that even if you want to work on one area, the training cannot be based on a single type of exercise. Any competent trainer will tell you that it is advisable to combine basic and isolated exercises. Usually the calculation is as follows: for every 2 basic - 1 isolated.

Back, chest, arms

- Raising dumbbells of all types

-French bench press

— Concentrated bicep curls

— Extension of arms on a block from behind the head

— Standing arm extension

How are the gluteal muscles constructed?

Every girl dreams of having a beautiful body. Many people go to gyms with the main goal of pumping up their buttocks. Undoubtedly, beautiful buttocks always look attractive, but it so happens that it will not be possible to quickly work on this area. Unfortunately, in women, unlike men, this muscle is more difficult to correct. Therefore, you will have to try hard.

First you need to understand how the buttocks work. There are gluteus maximus, gluteus medius and minimus, as well as the piriformis. With constant physical activity, tone can be restored quickly. But only the gluteus maximus muscle is responsible for volume. That is why isolating exercises on the buttocks for girls are aimed at working it out.

There are a number of truly effective exercises. It is noteworthy that you can exercise both at home and in the gym. Isolated exercises for the buttocks, like any other, should be performed, gradually increasing the load, leaving time for rest between approaches.

Basic and isolation exercises in women's training. Which type should you prefer?

What are basic and isolation exercises ? Girls who have just come to the gym do not understand where to start; they are confused by the variety of exercise equipment, and even more so by not knowing how to use them. Many people have probably heard from their acquaintances and friends who work out in the gym such concepts as basic exercises and isolated exercises . But not every girl understands what they mean. There are several options to solve this problem:

Take a professional coach as your assistant, and don’t think about anything, he will think for you.
Understand what basic and isolating exercises on your own, and then, if desired, also hire a personal trainer to achieve faster results.
Figure it out yourself and independently move towards achieving your goal.

As for me, the second option is ideal, but if for some reason you cannot hire a personal trainer, then the third option is also quite suitable. In any case, the issue will have to be resolved clearly.

Swing your legs

The exercise is very simple, everyone knows it. It can be performed at any support or without it (with good coordination). The back should be straight, legs not bent. When swinging your leg to the side, you need to pull your toes and at the same time try to strain your buttocks. At first, the swings may not be high, but that’s okay. The main thing is to gradually try to increase the amplitude. You need to do the exercises very actively, about 15-20 swings with each leg.

One of the options for performing leg swings is a pendulum. The principle is exactly the same, only the legs should go back, not to the side. In addition to the buttocks, the muscles of the back and neck will also be involved here. By the way, you need to carefully monitor them, without bending or leading to the side. The exercise can be made more difficult by trying to hold the leg raised for a few seconds and then return to the starting position.

Squat

When it comes to basic isolation exercises for the glutes, squats are perhaps the most popular. There are several types of them. Let's talk about partial squats first. You can do them with any weight (with dumbbells, with bottles filled with water, or, for example, with a small child in your arms, as an option for young mothers). Place your feet shoulder-width apart, do a squat, and as soon as your pelvis lowers to the level of your knees, we rise back up. While performing the exercise, you can raise your arms or hold them in front of you. Optimally, do 15 squats per set.

Full squats are performed in almost the same way, only the legs are placed wider, the knees point in different directions, and not at each other, and the squat itself is made deeper. The body is slightly tilted forward. Imagine that there is an imaginary chair behind you that you need to sit on. The buttocks are laid back as far as possible. It’s great if, after crouching, you manage to stay in this position for a few seconds.

Plie squats are performed very similarly, only the legs are placed even wider, the toes are pointed in different directions. We lower our butt to knee level, fix ourselves in this position and slowly rise. These isolated glute exercises are very effective with dumbbells.

Meals during classes

Without proper nutrition, it is impossible to achieve maximum results. Intense training is not a reason for refusing to control your calorie intake. Success from exercise is possible only when you do not eat fried, fatty, or over-salted foods.

Kefir should be replaced with plain water, and the main emphasis in the diet should be on boiled or steamed vegetables. In addition, you should remember that you should not eat for at least an hour before any intense training.

To get the best results from strength training, you must:

eat in small portions;
eat food at the same time;
eat small portions to create a calorie deficit;
Constantly add variety to the menu.

The set of products that should be included in the diet must be selected taking into account the individual characteristics of the body.

Alternate lunges

An excellent exercise for working the gluteus maximus muscle. A wide step forward is taken with a squat, then a return. You can also take a step backwards, alternating legs. There is another type of lunge - Bulgarian. One leg, which will be at the back, is placed on a special platform (you can also come up with some kind of analogue at home) and a squat is done.

Gluteal bridge

An effective and very simple exercise. You need to lie on your back, stretch your arms along your body, bend your knees and lift your pelvis and lower back as much as possible. In this case, it is necessary to tense the muscles of the buttocks as much as possible (you should feel pain from the tension). Then return to the starting position. Repeat preferably 10-15 times. It is very important not to lift your shoulders off the floor when performing a bridge! If the exercise seems easy, you can place a dumbbell on your lower abdomen.

What other ways are there?

Let's look at what other effective exercises there are for tightening your butt.

Leg swings (10 reps, 2 sets)

You need to lie on the floor, spread your upper limbs in different directions. Place your palms on the floor. Bend your knees slightly. Swing your right foot. Transfer your body weight to your shoulder blades. The load will be on your calves.

Scissors (20 reps, two sets)

Position yourself on the floor - lying on a platform/bench, face down. Place your hips on the edge, straighten your lower limbs. Touch the floor with your toes. Next, you should tighten the “fifth point” and hips. Then begin to straighten your lower limbs until they are in line with your butt. Next, do alternate leg swings.

Bend and straighten your legs

Lying on your stomach and holding on to special handrails, raise your legs as you inhale, and lower them as you exhale. The muscles of the buttocks are in constant tension.

These are the most basic glute isolation exercises in the gym. By performing them in combination with the basic ones, you can achieve the desired results. However, do not forget that the shape of the buttocks is determined by genetics, and there is no way to completely change it. But by regularly performing the set of exercises presented, it is still possible to correct your shape.

Isolated buttock exercises are suitable for both women and men. But if the stronger sex can give them exactly the same amount of attention as the basic sex, girls cannot afford this. The basis of any women's training is a complex in which basic exercises still prevail.

Basic exercises for the buttocks for girls

Although men are often also interested in developing their buttocks, you rarely see men in the gym who train only their buttocks. Men, as a rule, choose general training programs to develop all the muscles of the body, including the buttocks.

Among girls, you can often find those who are only interested in developing the buttocks and/or leg muscles, since the ideals of female and male aesthetics of body development are significantly different.

However, the list of possible basic exercises for training the buttocks for girls will be exactly the same as for men. There will be no differences.

For girls who want to develop only and only their buttocks, we can offer the following simple training program in the gym for the first 1-2 months:

Squats with a barbell – 20*, 4-5x15
Leg press in the simulator – 20*, 4-5x15
Lunges with dumbbells – 20*, 4-5x15

This program does not use the entire possible arsenal of exercises, but this is not required. Asterisks indicate warm-up sets with light or no weight (20 reps for warm-up, then 4-5 sets of 15 reps at 1-2 minute intervals).

The program should be performed no more than 2-3 times a week. There is no need to take too much weight, but if you feel that you can easily handle the weight, then you should slightly increase the weight of the projectile.

If you want to train not only your buttocks, then you should read our articles “Individual training program for girls” and “Nutrition and cutting training program for girls.”