How to quickly pump up the buttocks at home?

In principle, there is only one secret and, to be honest, it’s not a secret at all, but an obvious fact. But about him, for some reason, too often forget.

It’s simple: if you want to pump up the buttocks, then download the BUTTERFLY. Neither legs nor back, but buttocks. The most common mistake is to perform the exercise at the expense of other muscles or for other muscles. For example, you decided at all costs to increase the buttocks at home and began to squat with frantic zeal (well, if right). But during training, you feel mainly quadriceps (the front of the thigh) and the next day your legs also hurt most of all. So you train for several weeks … or months … Then you start to squat with dumbbells or some other kind of weight, because everyone knows – to increase the buttocks in volume you need to squat with weight. After some time, you may notice that the quadriceps has noticeably changed, but the “butt” is far from being “as beautiful” as we would like. You might even say that you “rocked” your legs, which you don’t like at all. So you will come to the main question that worries most girls who have ever wanted to perfect the “rear view”:

How to increase the buttocks without swinging your legs?
The answer was already: do exercises that involve, first of all, the buttocks. So, for example, most types of squats (not all !!! but most) emphasize the main load on the legs. For this reason, I believe that squats are far from the most effective tool for training the buttocks. I’m not saying that you don’t need to do them at all, I’m just saying that you shouldn’t focus on them.

There are many isolating exercises for the buttocks, which will make an invaluable contribution to the formation of your figure.

Exercises to increase buttocks at home

Below I list the exercises for the gluteal muscles, which, in my opinion, are well suited for training at home and do not require bulky equipment.

Of course, this list is not final and not the only possible one. Rather, these are my favorite exercises and the most used in the format of home training. Since the number of existing exercises is huge, I am sure this is not the last selection for training buttocks at home, which I will publish.

1. Lunges
Lunges, from my point of view, are a very good solution for training the gluteal muscles. Among other things, during this exercise I noted one important feature: performing lunges helps to “lift” the buttocks, to make them taller.

But there is one caveat – the technique of execution. There are many of its options, and very often, in lunges, the emphasis is on the quadriceps. Therefore, your task is that when performing lunges, you learn to feel the gluteal muscles. So you “kill two birds with one stone”: you can not only increase the buttocks at home, but also work out the quadriceps well. Those. In any case, the quadriceps is involved in this exercise, but it will depend on the technique whether it is the “first violin” or “second”.

2. Lift the pelvis (gluteal bridge)
This exercise is insulating. And this means that all your efforts will definitely be concentrated in the “right place”. As with lunges, there are a lot of options for lifting the pelvis (or, in other words, the gluteal bridge), but they are all effective. In the video below, execution is shown including using a bench on the street and a special box in the gym. But nothing prevents you from using any of the pieces of furniture as a support, for example, a bed or a chair.

3. Steps on the pedestal
This exercise is not so often performed, but its effectiveness for buttock augmentation, in my opinion, is undeniable. If you perform it correctly, then the buttocks, in the literal sense, will burn hellishly. My customers just hate stepping on a pedestal because it is really very hard. But the effect is excellent. Use as a support any stable surface of the house, on the street or in the hall. As you adapt, the height of the support can be increased.

4. Foot Machs
All kinds of leg swings and abductions are the most popular exercises for “priests”, which probably every girl knows. But there are also many variations. And although many are skeptical of such exercises, they really work. And if it’s too easy for you to do it, just put on an elastic tape at the hips of the degree of elasticity suitable for you and the load will increase significantly.

5. Raising legs from the bar on straight arms
This exercise is definitely not easy and involves not only the buttocks, but also many other muscles, including the abs.