The best exercises to enlarge your buttocks –

The gluteus muscles are usually highly valued by those who train bodybuilding. That’s because the practice is very effective – whether to reduce sagging or even increase the region.

In each case, there is a different strategy, of course. “For hypertrophy, the ideal is to do a workout with loads between 60% and 80% of the maximum intensity that the individual can handle. And, on average, 8 to 15 repetitions”, explains physical education professional, personal trainer and massage therapist João Carlos.

For those who just want to soften sagging, the method changes. “The loads should vary from 80% to 100% of the maximum intensity, that is, you need to be able to perform only six repetitions.”

It is also worth remembering that rest and nutrition are two extremely important pillars for gaining muscle mass.

Best butt enlargement exercises

The professional indicates the most common ones. But remember: the ideal is always to have the follow-up of a professional.

bulgarian squat

– (Lu Cristhovam/)

Place one foot on a high support (it can be a bench or a step), leaving the other leg in front. Bend the knee of that leg until it forms a 90 degree angle. When completing the repetitions, repeat the movement with the other side.

Pelvic lift with load

– (vadimguzhva/Thinkstock/Getty Images)

Lie on your back on a mat, with your knees bent, your abdomen contracted, your feet flat on the floor and the load on top of your pelvis (it could be a plate). Push and lift your hips off the floor, forming a straight line from your knees to your shoulders. Keep the torso tight and fit. Return to starting position and repeat.

free squat

– (MART PRODUCTION/Pexels)

Standing with your legs slightly wider than hip-width apart and your feet facing outward, squat down as low as you can, being careful not to bring your knees in on the way down. Hold the position for two minutes and then return.

stiff

– (Lu Cristhovam/)

Start by standing with your feet hip-width apart and holding the barbell (or dumbbells). Then, slightly bend your knees. Lower your torso and barbell, maintaining the natural curvature of your spine. Return to starting position.