4 exercises to increase your butt –

Due to the pandemic, parks and gyms were closed and many people stopped the practice of physical activities or made adaptations to train without going out. If you still don’t feel safe to go back to the gym, rest assured: it’s possible to achieve your goals at home. To do this, just adapt the exercises and follow the monitoring or guidance of professionals in the area. “Studies show that the afternoon/evening time is more favorable for mass gain, however, the magnitude of the weight training commitment is the watershed in the result”, shares the endocrinologist and sports physician, doctor William Renke.

to work the butt, it is necessary to combine specific exercises and vary training with discipline, without forgetting a balanced diet. “The gluteus is divided into 3 parts, the gluteus medius, minimus and maximus, each part with different biomechanical functions. Although this muscle group has different origins and insertions, they always work together, but at a certain angle or movement, one will work harder than the other”, explains the personal trainer Lincoln Cavalcante.

Another important factor is the amount of training done during the week with a focus on the buttocks. After all, can we train every day, without stopping to rest? “Like any other muscle group, what matters most is to fatigue the muscle as much as possible in each workout and give it the necessary recovery time, which is around 48 hours to 72 hours. Rest is as important as training”, explains the personal.

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Check out 4 practical exercises focusing on the butt to do at home:

1. Step Back Squats (one-sided): 3x 20 reps.

2. Squat with feet together and jump: 3x 20 reps.

3. Step to the side with elastic ankle: 10 steps each side (3x each side)

4. Hip extension 4 supports with shin pads: 3x 20 reps.

At academy, the personal trainer explains that all exercises that do hip extension, hip abduction and hip internal rotation also work the three parts of the glute. Look:

Hip extension (squats of all types, leg press, hack machine, gluteal hip extension in any position); Hip abduction (chair abductor, hip external rotation, step to the side with elastic ankle, open leg with shin guard in any position); Internal hip rotation (this exercise is not common to find equipment inside a gym, but with guidance from a physical education professional, it is possible to perform it with accessories such as elastic or similar)

In food, to help increase muscle mass in the buttocks (and even in other regions), the sports doctor says: “A protein food favors global muscle gain, but there is no food that can directly influence the gluteus. There are supplements and replacements that can act effectively in muscle gain, but they must be prescribed by the specialist doctor”.