How often should you do glute exercises at home?

Is it possible to pump up your butt with squats alone?

Purely theoretically, you can only pump up your buttocks with squats, this is true.
But sometimes it happens that an exercise is not suitable for a person anatomically. Well, it seems like he’s doing everything right, but his butt isn’t growing. Then you won’t be able to get rid of it with just squats. But we will talk about those who are luckier and will become friends with squats. For your buttocks to grow, they need to be exercised. In squats, the buttocks receive a load. That's it, success.

There is only one “but”. Muscles grow because they receive a load for which they are not ready. That is, they adapt to make it easier to cope with this load next time.

Therefore, if you squat with the same weight day after day, year after year, then all the changes that you will see in the mirror are new wrinkles, but not pumped up, elastic buttocks.

The best way to pump up your buttocks. Workouts for gluteal muscle growth

You can pump up your gluteal muscles only through strength training using heavy weights. No amount of fitness or yoga will help you with this.

You should also approach aerobic exercise wisely, otherwise, instead of a curvy butt, you can turn your butt into an absolute plane. If the gluteal muscles simply lack tone, then it is better to pay attention to walking. Unlike running and other grueling aerobic workouts, walking will help remove excess fat from the thighs and make your butt more toned, while maintaining its volume.

So, what should a butt pumping workout be like:

training should be strength training with basic exercises (including squats); working range – 8-12 repetitions with 3-4 sets; the weight should be maximum, that is, one with which you can perform up to 12 repetitions, no more; rest between sets 1.5-2 minutes; working weight should constantly progress.

How to make your gluteal muscles grow

As already mentioned, the working weight should constantly progress. The muscles just carry out commands sent from the central nervous system. Exercising according to the same program with the same weight, they quickly get used to the load and stop growing. You can make your buttocks constantly increase in volume in the following ways.

Method 1 – increasing the number of repetitions

For example, in an exercise with a working weight of 10 kg, you do 8 repetitions per set. This means that in the next workout you should perform the same exercise with the same weight, but 9-10 repetitions. And so, as you get used to the weight, increase this number to 12 (the maximum number of repetitions at which muscle growth is possible).

Method 2 – increasing working weight

Once you reach 12 repetitions, you need to increase the working weight. Increase the weight to 11 kg and perform the exercise with 8 repetitions. As you get used to the weight, go back to the first method of progression. And so on until you reach 12 repetitions with each new weight.

That is, as long as you do less than 12 repetitions per set, use the first method of progression, as soon as you reach this mark, increase the weight.

Muscle atlas

Before you start training, you need to understand what the gluteal muscles are. The buttocks are a complex of paired muscles that includes three groups:

The gluteus maximus muscles, which are located on the back of the pelvis, are responsible for the shape and toned appearance. The medium and small ones form a beautiful line of the hips and are located on the lateral surfaces of the pelvis.

Now let's move on to the most effective exercises for girls for each of these muscle groups, which can be performed at home.

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How long does it take to pump up your butt?

To pump up your butt you need to spend an average of 6 months to a year. Depending on the training conditions, the time period may vary.

You can increase the volume of your buttocks by working out in the gym individually or with a trainer. Or you can practice on your own at home by purchasing the necessary sports equipment.

In the hall

The fastest way to pump up your butt is in the gym, where there is the necessary special equipment that allows you to increase weights. The rate at which your buttocks grow will depend on many factors: training intensity, exercise technique, and nutrition.

It is enough to exercise regularly 2-3 times a week so that your butt becomes more elastic and acquires a convex shape. And after six months of regular exercise with a properly designed training program, the goal of a pumped up butt will be achieved.

At home

There are situations when a person does not want to go to the gym. Then it’s easier for him to buy basic sports equipment and train at home. It will be a little longer and more difficult, but it is possible.

The main thing is to perform the same exercises as when visiting the gym: squats, swings, leg presses, lunges and make sure that they are performed correctly. Both dumbbells and 5-liter water bottles can be used as weights.

For muscle growth, load is necessary, so it is important to gradually increase the weight. If, due to the lack of necessary sports equipment, there is insufficient load on the muscles, then their growth rate drops.

The first results can also be noticed within a month, but to achieve the desired result, it will take a little more than six months.

The growth rate of the gluteal muscles will depend on the following factors:

Training intensity. This is the main factor influencing the growth rate of the gluteal muscles. Work on a firm butt should be intensive and regular. To achieve the desired result, it is important to correctly plan the training process.

The intensity of the loads must be increased gradually. Between workouts there must be time for rest and recovery. Because it is during the rest period that muscle tissue grows. Ideally, train three times a week for 45 minutes.

Nutrition. To build muscle mass, you need to eat in surplus, gradually increasing your diet. With a calorie deficit, the body will not be able to cope with the consequences of training and will work for wear and tear. It is important to maintain your individual kbju balance.
The presence of fat deposits on the buttocks. To pump up your butt, you will first have to remove excess fat from this area, and then move on to building muscle.
Con. As you train, try to feel how your buttock muscles tense and contract.
Dream. It is during rest that muscle mass grows, so you need to sleep well. Muscles will recover well and grow faster if you sleep at least 7-8 hours.

How often should you pump your butt? How long does it take to pump up a girl's butt ^

Previously, chubby girls with a slight excess of weight were in fashion, but in the 21st century, trends have changed, and now representatives of the fair sex with a sculpted, muscular body are popular. However, even in this case, some consider a pumped-up body in women unacceptable, but athletes most often win over those with curvaceous figures.

To understand how many days you can pump up your butt, you need to answer several questions:

Where will the training take place: at home or in the gym?
How often do you have the opportunity to train?
What exercises should be included in the training program?
Will you be able to stick to the diet?

It is worth dwelling on the last question in more detail, because if you have a large number of extra pounds, the pumped up buttocks simply will not be visible, they will only increase slightly in size. To make your butt more prominent and beautiful, you need to follow several nutritional principles:

Eat mainly protein foods: eat carbohydrates in the first half of the day, and leave mostly protein (meat, fish, seafood) for the afternoon. Non-starchy vegetables are allowed;
If you have a lot of excess weight, you should get rid of it before lifting. To do this, you can go on a cutting diet, in which protein foods remain in the diet, carbohydrates are cut to a minimum. This technique has many contraindications and is recommended only for athletes;
Regardless of the type of diet, you will have to give up sweets, smoked meats, pickles, fried and fatty foods.

If there are no problems with weight, and the goal is only to slightly pump up, it is enough to adhere to proper nutrition, but the role of protein foods cannot be underestimated, because It is protein that is the main building material for muscles.

How many squats do you need to pump up your butt?

“Squatted”! Squats are the most commonplace and most effective exercise to pump up your butt at home. You just have to squat correctly, otherwise you risk pumping up the wrong thing and in the wrong place, and you don’t need it at all.

To begin, stand straight with your feet shoulder-width apart. Try not to bend your knees too much, lower yourself as if you were sitting on the edge of an invisible chair. Lower yourself at a 90-degree angle, hold for 10 seconds at the lowest point, and then slowly rise up. Important: perform deep squats, using the gluteal muscles as much as possible.

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After a couple of months, try squats with additional weights, for example, dumbbells in your hands, a small barbell or a two-liter bottle filled with water.

Invisible chair

The second most popular exercise for a beautiful butt at home. You need to stand with your back to the wall, press your shoulder blades tightly and slowly lower yourself down, holding your fifth point, as if you were sitting on an invisible chair. To begin, hold out for 20-30 seconds, repeating the exercise 5-7 times. With each day of training, increase the time on the “chair” by adding 10 seconds.

Jumping

Find a low pedestal or step 30-50 cm high, try to jump on it with the fifth point slightly moved back and the body tilted forward. Do 3 sets of 10 repetitions, trying not to overstrain your knees. To do this, you need to push off well from the floor surface and perform the exercise at a jump height that is comfortable for you.

Bridge

It is quite possible to simulate the butt of your dreams in a supine position; for this you need to lift the pelvis, tensing the gluteal muscles as much as possible. Press your hands firmly to the floor and distribute the load evenly so as not to strain your back. For beginners, 3-5 sets of 10 repetitions will be enough.

Breeding the bridge

The same bridge, only your legs will have to be lifted off the floor surface one by one. Press your back, slowly lifting not only your pelvis, but your entire leg, pull your toe up, pause at the highest point and smoothly lower down. Change your leg and do it all over again. Do 5-7 sets of 10-15 reps each. After some time, it will be possible to purchase sports leg weights to increase the weight.

Swings are performed in a vertical position. Stand up straight, rest your hands on the wall or the back of a high chair. Perform swings, holding your legs as long as possible at the top point. Alternate directions: 10 swings back, the same amount to the side and straight. Try to work the muscles as thoroughly as possible; to do this, do not take long intervals between swings, throwing your leg up as soon as possible.

Lay down a fitness mat so as not to wear out your knees, get on all fours and lift your outstretched legs one by one. Try not to move your legs too far to the sides, keep your back straight, and don’t tilt your head. Start with 3 sets of 10 repetitions on each leg, gradually increasing the frequency of repetitions. While performing the exercises, keep your gluteal muscles tense, as if you were trying to hold a coin with them.

Another exercise for those who like to lie on a fitness mat. Bend your arm at the elbow and place the other in front of you. Raise your leg without bending it at the knee, watch the pace: the slower, the better the exercise. Perform swings 15-20 times in 3 approaches on each leg.

Walking on your butt

Sit on the floor, stretch your legs in front of you, move your shoulders slightly back. Start moving on your buttocks on the floor without resting on it with other parts of your body: imagine that your fingers and toes are painted with fresh varnish that you are afraid to smear. Carefully move around the room in any direction; walking on your butt can be done for 5-10 minutes a day.

Lunges

Take one leg back, touching your knee to the floor, put the other forward in front of you. The wider the step, the greater the load on the front of the thigh and gluteus minimus. At first, it is enough to repeat 5-7 lunges, focusing on the lowest point. If the exercise doesn't seem difficult enough, try picking up dumbbells or liter water bottles.

A pumped up butt in just a month is quite possible!

In squats, in addition to the buttocks, the hips also receive a large load. Especially the quadriceps. And if you squat incorrectly, then the entire load will go not to the buttocks, but to the quadriceps. And after just a year of hard training, instead of a beautiful butt, you will get huge legs with which you can chop coconuts.

Therefore, pay increased attention to the technique of squats. If your goal is a butt that you can't tear yourself away from, then you need to know how to squat properly to get a toned butt.

To do this, you just need to follow all these rules:

We put our legs wider, we spread our toes to the sides, but we also don’t need to do the splits;
the knees are directed where the socks are pointing, you cannot bring them inward, no matter how much you would like;
We transfer all the weight to the heels, the main thing is not to fall back;
We move the pelvis as far back as possible, the main thing is not to sit on your butt;
the movement does not occur due to bending and straightening of the knees, but due to the movement of the pelvis back and forth.

These are the basic rules that will help you transfer the load from the quadriceps to the buttocks. But this does not mean that now the quadriceps will not receive any load at all. The trouble is that there are no beautiful and elastic buttocks without toned legs. Especially if you chose the path to a beautiful butt through squats.

In addition to the points that I listed above, you also need to follow the general technique. The most important thing in squats is to keep your back straight.

If your back is arching like you're carrying the weight of responsibility for the extinction of the dinosaurs, it needs to stop.

To make it easier to keep your back straight, you need to not lower your gaze. Each repetition, look up with your chin held high. And also, if you squat with a barbell on your shoulders, place the bar on your shoulders rather than on your neck, it will be more comfortable.

In the gym there is so much choice of equipment and machines that can be used for squats that your eyes widen. Now I will tell you how and where to squat correctly in the gym to pump up a girl’s buttocks.

Let's start with the most classic squats - with a barbell on the shoulders. The technique is the same as I described before; I won’t tell you anything new.

The disadvantage of such squats is that most girls in this exercise feel the quadriceps more than the buttocks.

By the way, if suddenly you have a man at home who is far from sports, and even eats like a sparrow, and his arms also develop in the wind along with his hair, then you can safely train with him at home. Just put the poor fellow on your shoulders and squat.

In the Smith machine

Next comes squats with a barbell on the shoulders, but in Smith. In principle, nothing changes, the technique is the same, but the advantage of these squats is that no matter how far you move your butt back, you will not fall.

You can play with the center of gravity and experiment to find the perfect angles so you can feel your nut burning. I like these squats better.

In my opinion, squats are generally excellent, the only problem is that it will be extremely difficult to lift a lot of weight. Because, as a rule, fragile ladies' hands are not designed to hold dumbbells weighing as much as a bus traveling at rush hour.

The technique in such squats differs only in that the weight is not on the shoulders, but in the hands. Also, the dumbbell will usually touch the floor if you sit down deeply, so I recommend placing step platforms on the floor and squatting while standing on them. The main thing is not to be afraid of heights.

Well, this is a moot point. Many people understand plie differently. Some people believe that plie is when your legs are turned 240 degrees and from the outside it may seem that the person has broken. Others believe that plies are squats where you place your feet a little wider than usual.

Therefore, there is no point in separating them into a separate exercise, because these are the same squats, just with a wider stance of the legs. And I advise everyone to select the placement of their legs individually, so that your butt gets the most unforgettable sensations.

I highly do not recommend the first plie option. It looks scary, but is not effective.

The maximum where you can use this technique is at some kind of family holiday to surprise the guests.

These squats, as for me, are absolutely useless for girls who dream of an outstanding butt. This exercise mainly works the quadriceps. That's why I don't even want to talk about them.

I would also include squats on one leg among those squats that pump up the buttocks as ineffectively as possible. Theoretically, squats, but, as for me, there is little benefit, there is a lot of injury. The auditor does not recommend it.

With a barbell on your chest

Well, squats with a barbell on the front. This is not the best exercise for girls; due to the shifted center of gravity, the quadriceps work more than the buttocks. Doesn't suit us.

You can also use elastic bands and expanders to make your squats a little more difficult or varied. For example, you take a special elastic band, put it on just above the knee and get unforgettable emotions from burning buttocks because the elastic band pulls your knees inward, and you need to resist, accordingly, the buttocks are in constant tension and stress.

Usually the question of how many squats should be done to pump up the buttocks is asked by girls who are just setting out on the path of fitness. The question itself is not very correct, but since it is so exciting, I will try to answer it.

If you want to pump up your butt with squats and nothing more, then you will have to do a lot of squats.

Typically, a leg training program consists of 4-5 exercises, 3-4 sets of 8-20 repetitions. Therefore, in order to get enough load and go home shaky, you will need to do about 10 working sets of squats of 8-16 repetitions, resting for about 1 minute.

This is the most standard method and works for most people. But there is another option when girls get huge buttocks because they squat with a small weight and do so many repetitions that you can go cook dinner, do your nails, give birth to a child, become the first woman to visit Mars, come back, and she I still haven’t completed the first approach. Therefore, I advise you to experiment and see which method works best for you. This is about the gym.

How to pump up a big butt. Tips: how to pump up your butt (buttocks)

Perform squats with a barbell with your feet wide (wider than your shoulders), for greater involvement of the gluteal muscles.
Do not waste time and effort on squats and lunges in the Smith machine, hack squats, they are much less effective in gaining muscle mass for the buttocks. Leave these exercises to professionals who already have an impressive volume of buttocks to hone their shape/relief.
All your strength should be devoted to basic exercises (squats with a barbell and deadlift), do not feel sorry for yourself, give your all.
Increase the working weights in strength exercises, but do not forget about the cyclical training, that is, alternate light, medium and heavy workouts, respectively, for 8-12, 6-8, and 4-6 repetitions. For girls, these numbers can be increased by 25%, due to the fact that their body responds much better to high-repetition training.
It is important to constantly progress in basic exercises (increasing working weight/number of approaches/decreasing rest time between approaches), when the strength performance of the legs increases, you will immediately notice, in your jeans, in the mirror, an increase in your buttocks. The gluteal muscles will begin to respond and counteract the training stress by increasing their size.
You shouldn’t rush to “throw” weight on the barbell/machines, everything should be gradual, when you feel objectively that it has become easy for you to perform a set of 6/8/12/15 repetitions, only then start adding working weight, usually 2.5-5 kg , no more.
To increase strength endurance, increase working weights in exercises, improve muscle mass and muscle definition, take creatine monohydrate, and also do not forget about BCAA and protein, which help to recover faster after training.

Effective exercises for the butt

There are quite a lot of exercise options for tightening and increasing the size of your buttocks. The main thing is to choose those that are right for you. The most effective ones are: glute bridge, squats, leg presses and swings, as well as lunges.

Gluteal Bridge

The gluteal bridge works the gluteal muscles well, while eliminating unnecessary tension on the quadriceps. Number of sets: 3×15-20 repetitions.

The correct bridge technique includes the following sequence of actions:

lie on your back, bend your knees, place your arms along your body;
as you exhale, lift your pelvis up to a straight line between your body and hips;
at the peak, tense your buttock muscles as much as possible and hold for 1-2 seconds;
As we inhale, we lower ourselves, but without stopping at the lowest point, we lift the pelvis up again.

Squats

Squats work and strengthen the hamstrings, triggering processes that help build muscle.

There are many types of this exercise, but the technique is approximately the same for all:

stand straight, feet shoulder-width apart or slightly wider;
the chest is straightened, the toes are turned slightly to the sides;
back straight, arched at the waist, arms in front of you;
slowly squat so that your thighs are just below parallel to the floor.
as you exhale, we return to the starting position, but not to the very end, and repeat the exercise.

The number of repetitions is: on the first day, 5 sets of 8-10. Every day the number of repetitions in approaches increases by 2.

Squats are not recommended for use if you have problems with the spine.

Swing your legs

Swings are aimed at working the thigh, gluteal and middle muscles. The result depends on the type of exercise chosen. Back swings are best for pumping up your butt. Number of approaches: 3×10, per leg.

Technique:

standing on straight legs, we rest our hands on the support;
make sure that your lower back does not bend during the exercise;
We move our legs back one by one, as far as you can, while pulling the toe toward you;
then return the leg to the starting position.

Leg press

The leg press is performed using a special platform, the angle of which is set individually. It is recommended to perform the first approaches without weight to practice the technique.

The leg press technique is as follows:

We lie down on the machine so that our back is completely pressed.
We place our feet firmly on the platform.
We lift the platform up with our feet and remove the safety handles.
As you inhale, smoothly lower the platform down. All weight is transferred to the heels. You need to stay in this phase for no more than 3 seconds.
Watch your knees, they should not diverge to the sides.
The lower back should always be pressed against the platform.
As you exhale, press the platform up as much as possible.

To achieve results, it is recommended to perform the exercise in 3 sets of 15-20 repetitions.

Lunges

Lunges are aimed at strengthening and tightening the gluteal muscles and legs in general.

When performing lunges, it is important:

look straight ahead;
keep your back straight;
do not touch the floor with your knee;
Place your back foot on your toes, not on your full foot.

Forward lunges:

the body is always in an upright position, the back is straight, the gaze is directed forward;
legs together, feet parallel to each other;
the leg is thrown forward, widely and amplitude, while the back leg is extended, resting on the toe;
the load is transferred more to the working leg;
we sit down smoothly, after which we smoothly return to the starting position;
We monitor balance;
change the leg and do the same.

Back lunges: the starting position is the same as for classic lunges. Only the working leg remains in place, and the step is taken back with the other leg.

As you lunge, feel your gluteal muscles working.

Number of approaches: 3×10.

We work at home

The technique of squats at home is no different from the technique in the gym. All the same points that I listed above apply here.

The only difference is that at home you have a much smaller selection of equipment.

If in the gym there are different exercise machines, barbells, dumbbells, weights, then at home you only have enthusiasm and a wild desire to make your buttocks the national treasure of your country, and sometimes 2 kilogram dumbbells.

Yes, perhaps you are a serious woman and you have a personal mini-gym at home, then it will be much easier for you to acquire a beautiful butt. But that's a completely different story.

In general, if you decide to pump up your butt at home with squats, then you must understand that you will not see such a quick and noticeable result as in the gym. If only because muscle growth requires stress, in most cases this stress is caused by an increase in load, usually this is done by increasing the working weight. It’s difficult to increase the load at home.

Of course, you can first squat with your own weight, then pick up dumbbells, then a microwave, then throw the refrigerator on your shoulders, but this will be extremely inconvenient.

Therefore, I advise you to achieve certain results at home, and then move to the gym.

Reviews from girls

I had never played sports before, I started doing exercises 4 times a week, and stopped eating “junk food”. The basis of my training was squats. I increased the load gradually when I realized that such a number of squats was already easy for me. It took me almost six months to see the results of working on my butt.

Grade:

Ksenia, St. Petersburg

I worked out at home, using 2 dumbbells and a 5-liter bottle of water as additional weight. I performed exercises such as squats, deadlifts and lunges with dumbbells, as well as deadlifts with a bottle. Within a month, my butt began to increase in volume. In total, I studied at home for 3 months.

Grade:

Anna, Voronezh

I started practicing at home after giving birth. I squatted, did leg swings, lunges every day. Half an hour after training, I drank a protein shake. There was a result, but not what I would have liked. But as soon as I went to the gym with a trainer, the result shocked me. After just 3 workouts, my buttocks became almost perfect.

Grade:

Alexandra, Moscow

After giving birth, she returned to the gym three months later. I work out exclusively with a trainer, because I often do the exercises incorrectly. While my child is small, I do strength training 2 times a week, but more often I can’t go to the gym. My favorite exercises are lunges and glute bridges.

Grade:

Svetlana, Rostov-on-Don

I used to think that pumping up your butt didn’t require any special intelligence. But when I started working out in the gym with a trainer, I realized that this is a whole science. In addition to training, you need to eat right, which is not very good for me, but we are working on it. It took me six months of training in the gym to see a shaped butt in the mirror, but now I am striving for a better result.

Grade:

Maria, Saratov

It is impossible to name the exact period of time that will be required to pump up the butt, because each person has a different body. It is important to approach this issue comprehensively. So, in addition to regular training, it is important to monitor your diet. And after just six months you will be able to pump up the butt of your dreams.

Is it possible to pump up your buttocks without heavy weights? Is it possible to pump up your butt without pumping up your legs?

Are you also afraid of pumping your legs? This is a very common problem for girls who do not plan to achieve success in bikini fitness, but simply want to pump up some parts of their body.

Whether you work out with or without a trainer, there is always a chance that the exercises will improve “not what you need.” Let's learn more!

You obviously already know at least a little anatomy, which means you will understand that all the fairy tales about “disabling the quadriceps” in basic exercises are just a “phytonishka” fantasy. You can “disable” a muscle only by cutting it off. Well-developed, convex buttocks are impossible without developed hips.

The shape of your butt is the shape of your gluteal muscles, which is determined GENETICALLY. That is, you can “squeeze” the maximum out of what nature has given you, but you cannot radically change the shape of the fifth point. And no need - each person is unique and beautiful in his uniqueness.

Anatomy is such that all the most effective exercises for the butt also actively affect the hips. No matter how much trainers, magazine articles and VK public pages lie to you. All these squats, lunges and deadlifts train not only the buttocks, but also the legs. There are, of course, isolated exercises for this part of the body, but their effectiveness is lower.

And if you use only isolated exercises, it is unlikely that you will achieve much effect in pumping up your buttocks. So you won’t be able to fully pump up your buttocks without your hips.

Please note that Katya has quadriceps

This does not mean that isolated exercises should not be done at all. They are needed, but only as an addition to the main exercises (remember, base is the popular girl at the party, and isolation is her ugly friend?). “How to pump up your buttocks without pumping up your legs?” - NO WAY ! You can insert implants and proudly wear the status of “NASEATED”. The operation will not cause your legs to wobble.

On topic: Gymnastics for all leg muscles

If anything, this is Kim Kardashian - the most “natural” buttocks of the century

“How to pump up the buttocks, but not pump up the quadriceps?” — Pumping one or another part is not pumping - it is a visual effect of disproportionate work on the body or incorrect technique. Beautiful legs and hips are proportional shapes, proportions of muscle development of each part of the leg. It is impossible to pump up the buttock separately, because several muscle groups are involved in the movement; pumping your legs or back involves your abs, or working with your abs, your back is involved in the process. And of course, when pumping your glutes, you include all muscle groups in the work, only some work more, some less.

By the way, if you didn't know, when doing squats, your buttocks are auxiliary muscles. Why do your legs sway? And everything is very simple, because the muscles are weak.

We have already said that our body tries to complete any work with as little cost as possible. We recommend that you read the article “Shaking your butt with your head: the brain-muscle connection.” When you start squatting, the main load will fall on the leg muscles, simply because they are stronger. Well, your Madame Sitting at the beginning won’t even be able to pull out an empty bar on her shoulders.

In order for barbell squats to bring the desired results, you must first strengthen your hips and quadriceps, as well as your buttocks themselves. Once your muscles are strong and you have enough fitness experience to master proper squat technique, you can give it a try.

The main thing is to take your time. Also, try squatting 2 times a week: have one workout with a heavy squat, and another with a light squat and for a higher number of repetitions. Let’s assume that a “heavy” workout is a workout aimed at increasing results and strength, and a “light” workout (the second workout per week) is a workout aimed more at technique.

Although in the first case you must follow the technique. Also, the strongest muscle takes most of the load, so as a result in the gym we see many girls with swaying legs and still a flat butt. Let's also not forget that some people are naturally quad dominant, so the quadriceps grows, but the butt remains a flat pancake. Sometimes this happens due to the inability to “turn on” the buttocks, in which case you need to learn how to do it. And for some it’s just a structural feature. Whatever one may say, the quadriceps will dominate all the time.

It is impossible to “turn off” the leg muscles when squats.

Now you understand that it is impossible to pump up your butt without using your legs, just as it is impossible to squat with only your buttocks without your hips. If you see in a photograph or in real life a girl with a big, round and high butt and thin legs without pronounced biceps and quadriceps, then with a 99% probability her figure is the result of plastic surgery and all sorts of bad things stuck in the butt, and not sports training .

Some people consider such a body beautiful, but most people will agree that only a harmonious, evenly developed figure looks truly healthy.

When can I expect results?

Well, naturally, everyone is wondering how much you need to squat to pump up your butt. A month, a week, but maybe half a day is enough?

No, your butt, unencumbered by muscles, will not turn into every man’s dream that quickly. Muscles, alas, grow slowly.

Therefore, you will have to be patient. And there is also such a thing as genetics. Some people are simply predisposed to flat bottoms. She, too, can have a hand in ensuring that your butt does not turn from gray and nondescript to elastic and irresistible on enthusiasm alone.

Therefore, all that remains is to be patient and squat, squat, squat until your buttocks become divine and you don’t feel sorry for sitting on them. But it may take more than one year for this to go away. But believe me, the result is worth it.