Basic exercises for the buttocks and legs for girls: with dumbbells, elastic band, barbell, weights, expander, fitball, elastic band

Do you want to sculpt and tone your buttocks and legs? You’re in the proper location! The correct exercises can make a big difference, regardless of your experience level with fitness. You will learn how to use dumbbells, weights, barbells, expanders, fitballs, and elastic bands to perform some simple but efficient exercises with the help of this guide.

We’ll start with exercises using barbells and dumbbells. These are great tools for developing muscle and increasing resistance. You can develop stronger, more defined legs and glutes by using these weights in exercises like lunges and squats.

You can always use expanders and elastic bands if you’d rather take a more flexible approach. They provide resistance training without requiring bulky equipment and are ideal for focusing on particular regions. They’re also simple to use whether at home or on the go.

Finally, fitballs are an excellent way to spice up your workouts with a balancing challenge. Every movement becomes more efficient as they strengthen your legs and buttocks and engage your core. Are you prepared to begin? Take on these workouts and see how your fitness improves!

Exercise	Equipment
Squats	Dumbbells
Lunges	Barbell
Glute Bridges	Fitball
Deadlifts	Weights
Side Leg Raises	Elastic Band
Donkey Kicks	Expander
Bulgarian Split Squats	Dumbbells
Hip Thrusts	Barbell

Do you want to strengthen and tone your legs and buttocks? To help girls reach their fitness goals, this article provides basic yet effective exercises using dumbbells, elastic bands, barbells, weights, expanders, and fitballs. These exercises will strengthen your legs overall, improve your shape, and target specific muscle groups whether you perform them at home or in the gym. Prepare to see tangible results as you improve your training regimen with these useful tools!

Technique for performing complexes for the legs and buttocks

Warming up before any training session is important to prevent injuries. Exercise activates the legs’ joints in addition to their muscles. You should give your warm-up ten to fifteen minutes. Stretching should always be done before an exercise routine, as well as universal exercises like squats, running, jumping, and various bends and rotations.

As a result, there is an increase in the flow of blood to the muscles and joint secretions. If the objective of the training session is to build muscle, then basic exercises for the buttocks require more time than isolation exercises. The load is progressively increased for novices. You can train for thirty to forty minutes at first. The muscles are allowed one to three days to recuperate after training.

The training duration is extended to one hour for individuals who have been training for less than a year and can already handle the load with calmness. Experienced individuals should train for one and a half hours. Based on their own physical capabilities, each person chooses their own ideal training time. They typically manage to finish four to five exercises—each requiring multiple approaches—in a single workout. There is only one minute of rest in between approaches.

Exercises with a barbell in the gym

Using a barbell, most basic exercises for the buttocks begin with an empty bar. Barbell squats are a useful exercise for building muscle mass. Beginners may find the technique difficult to understand.

It is advised to perform squats under a trainer’s supervision at first. Use a light bar at first to get the hang of it, but as you gain confidence, you can make it heavier.

1. Lower the bar to the shoulder girdle (back). Straighten the back, legs – shoulder-width apart.
2. Squat with the pelvis back, support – on the heels. Bend the knees to form a right angle. And they do not protrude forward further than the toes. The thighs should be parallel to the floor. You cannot round the back.
3. Rise slowly.
4. 3 sets – 10 times.

A more advanced option would be deep squats. After bringing the basic technique to automatism, they ought to be practiced.

Deadlifts are one of the fundamental buttocks exercises. The workout won’t be complete without it.

1. Stand in front of the lying bar. The legs are slightly narrower than the shoulders. Feet are aligned and fixed parallel to each other.
2. Back and neck are always straight. Pelvis is moved back. Tilt the body forward (angle: about 45 degrees), shoulders are also moved forward. Knees can be bent, but only a little. If you lower your hands down, the distance to the bar will be very short. You need to squat down to take it. The body should not lean back or forward.
3. Lift the bar while exhaling, then straighten the legs and slowly straighten the back. Having straightened the back, try to bring the shoulder blades together.
4. While inhaling, the bar is smoothly lowered to the floor. In this case, first bend the back, and then the legs.

Barbell lunges are applied.

1. Lower the barbell to the shoulder girdle (back). Straighten the back.
2. Step forward, hold in the lunge. Move the pelvis back. Fix the supporting leg on the toe. Knee of the front the legs are bent to form a right angle. And it does not protrude forward further than the toes. You can’t round your back.
3. When exhaling, lift with a springy movement of the front leg.
4. Change the leg after the required number of repetitions.
5. 3 sets – 10-15 times.

It’s critical to determine the ideal weight. You won’t be able to complete the required number of repetitions if the barbell is too heavy.

Basic exercises for the buttocks with dumbbells standing, sitting, lying

Because you can exercise with dumbbells at home as well as in the gym, they are very convenient.

Deadlift

1. Back straight. Place your legs shoulder-width apart. Squeeze the dumbbells in your hands.
2. As you inhale, lean forward, move your pelvis back, bend your knees, but not too much. Keep your back straight, bending in the lumbar region.
3. Rise slowly.
4. 3-4 sets – 15-25 times.

Plie squat

1. Back straight, spread your legs wide, toes pointing outward. Hold the dumbbell in a vertical position with both hands below
2. Begin to squat slowly until the line of the hips becomes parallel to the floor.
3. Straining the buttocks, rise sharply from the squat.
4. 2 sets – 12 times.

Lunges

1. Back straight. Arms with dumbbells extended along the body.
2. Step forward with one leg, placing the foot in front of the knee.
3. Hold in the lunge for 3-4 seconds.
4. Take the initial position.
5. 3-4 sets – 6-8 times for each leg.

Gluteal bridge

1. Lie on the bench, resting your shoulders on it. The border should run along the lower line of the shoulder blades. Bend the knees. Place a dumbbell on the pelvis and hold it with your hands.
2. Inhale – the pelvis rises and briefly fixes at the top. Gluteal muscles squeezed. As you exhale, lower them.
3. 3 sets of 10 times.

The bridge is executed on the floor in addition to the bench.

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Basic exercises with weights

Weights are categorized based on whether they contain bulk or metal filler.

Simple weighted buttock exercises help you develop your muscles more efficiently and get the desired result more quickly.

Sports equipment such as dumbbells, barbells, and kettlebells, in addition to additional weights, are typically used as different types of handcuffs. They can be worn prior to deadlifts, variations on the deadlift, and other exercises.

Isolation exercises are performed with bulk weights. Legs are cuffed with filler, and exercises are performed to strengthen the gluteal muscles by stepping onto a platform, abducting the legs, or swinging them forward, back, and to the side. A support is either a wall or a specialized simulator.

Exercises with kettlebells

Particularly for novices, basic buttocks exercises with a kettlebell are more convenient to perform than exercises with a barbell. You can train with kettlebells two to three times a week.

Deadlift

1. Feet are moved closer to each other, toes are slightly pointed inward. Knees are slightly bent, back is straightened (rounding is not allowed). Pull the kettlebell forward, holding it firmly with your hands.
2. In a squat, the pelvis smoothly moves back. Hold the kettlebell above the floor without touching it.
3. Straighten up again.
4. 3 series – 15 times.

Deadlift (with support on one leg)

1. Stand up straight, legs – slightly narrower than shoulders.
2. Bend the left leg, moving it back a short distance. It should stand on the toe. Bend the straight back slightly forward. Hold the kettlebell with your left hand, the right can be placed on its side.
3. Bend the body, keeping the back straight. The hand with the kettlebell reaches for the floor, but the kettlebell should not touch it.
4. Straighten up.
5. 3 series – 10 times.

Lunges

1. Stand up straight. Slightly apart feet are straight. Squeeze the kettlebell in your hands.
2. Step forward. The knee of the front leg is positioned directly above the foot. Both bent legs form a 90 degree angle. The knee of the back leg does not touch the floor.
3. When rising, press the heel in front of you into the floor.
4. 3 sets — 15 times.

Exercises with an expander

Use the "Butterfly" expander for superior gluteal muscle training.

Abduction of the legs.

1. Sit on a chair, back straight, legs apart.
2. Slowly begin to squeeze the expander located between the thighs, bringing the knees closer. Then unclench the exercise machine.
3. 15 times.

Bending over and squeezing the expander.

1. Lie on your back with slightly bent legs. Place the expander between the knees.
2. Slowly and forcefully squeeze the exercise machine. And, slowly, unclench.
3. 15 times.

Bending down on your side and squeezing the expander.

1. Lying on your side, place the exercise machine between your knees. Direct the opening of the expander towards your feet.
2. Squeeze the "butterfly" with your legs.
3. 2 sets of 10 times.

A set of exercises with an elastic band and a rubber band

There are two more types of expanders: rubber bands (fitness rings) and elastic bands. They enable you to improve the tone and strength of your muscles.

Swings while squatting.

1. The elastic band is held on the legs arranged to increase the tension.
2. A squat is made on inhalation – the pelvis goes back. When you exhale, rise and put your leg back, feeling the tension of the buttocks. The toe looks down. Hands also take it back so as not to lose balance. Performing the exercise, the legs alternate.
3. 15-20 times for each leg.

Inclined like twins.

1. Glastic above the knees. Stand facing the wall and, leaning, rest on it. The supporting leg is bent a little and try not to move it, the middle of the foot foot is directed to its heel.
2. On the exhale, they make a max with their foot back, linger to feel the contraction of the gluteal muscle.
3. Lower the leg.
4. 20-25 times for each leg.

Bureau.

1. Lie down on the floor, bend their legs, adjusting the tension of the fitness-ring.
2. When you exhale, the pelvis rises. Linge upstairs, strongly straining the muscles. When lowering the pelvis, the buttocks remain tense.
3. 15 times.
4. Then the pelvis is raised again and in this position, the knees are brought together and abducted 30 times, stretching the rubber band to the limit.

Strolling.

1. The elastic band is moved to the shin area, the legs are bent. The pelvis is moved back. The body is slightly moved forward.
2. Start taking side steps to the side, moving the first leg as far as the elastic band stretches. The second leg takes a small step so that the elastic band does not lose tension.
3. 40-50 steps in each direction.

Squats while wearing a band.

1. Stand in the middle of the elastic band, stretch it, holding the edges in your hands.
2. Start squatting. Make sure that the tension of the band does not decrease in a sitting position.
3. 2-3 approaches – 12-15 times.
4. All exercises that are done with an elastic band can also be done with an elastic band, having previously connected and fastened its ends.

Exercises with your own weight

Simple, self-weighted exercises that isolate and strengthen the buttocks can be done anywhere, at any time, and don’t require any special equipment.

"Pistol."

1. Stand up straight, with a straight back. Raise one leg up.
2. Slowly start squatting. Pelvis moves back and stretches down. Tilt the body slightly, stretch the arms forward. The heel of the supporting leg presses on the floor.
3. After reaching the bottom of the squat, use the heel to push the body up without bending the back.
4. 2 sets – 10-15 times for each leg.
5. If the exercise cannot be performed without support, at first you can hold on to the wall.

Elevating the pelvis while providing leg support.

1. Sit on the mat, lean on your hands from behind. One leg is extended, the other is bent at the knee.
2. Raise the pelvis up, leaning on the bent leg and arms. Pull the other leg up, squeeze the buttocks, freeze for a few seconds.
3. 3 sets – 15 times for each leg.

Sumo squat.

1. Spread your legs wide, point your toes in opposite directions, turning them outward.
2. Pelvis is pulled back. Knees form a right angle. The buttocks are strained and held like this for a few seconds.
3. Stand up and repeat again.
4. 3 sets – 15 times.

Exercises for the buttocks with a fitball

Squats are a basic exercise for the buttocks that can be performed with this sporting equipment. It’s simple to train your gluteal muscles at home with a fitball.

The following workout routines are regarded as well-liked:

1. Bend over to the ball, holding on to it. As you inhale, move your straight leg back, as you exhale, stretch your knee to your chest. The knee of the supporting leg is slightly bent (10 times for each leg).
2. Stand up straight, your back is straight, your foot is placed on the fitball. Bend the leg, then straighten it, rolling the ball towards you and away from you (10 times for each leg).
3. Lean the fitball against the wall, lean your lower back on it. The main emphasis is on the heels.
4. Start squatting on inhalation, rise on exhalation. Keep your legs together, knees exactly over your heels – forming a right angle. Then spread your legs shoulder-width apart and continue squats (10-15 times for each position).
5. The fitball is leaned against the wall. Lie on the floor, put your feet on the ball without bending them at the knees. Pull your toes toward you. Then raise and lower your pelvis (15 times).

Program in the gym 2 times a week

During training, isolation exercises are added to the fundamental buttocks exercises. You can create a rough program ahead of time and modify it based on your current physical condition and training objectives. For every basic exercise, there are three approaches and eight to ten repetitions. Isolating exercises: 3 approaches; 10–15 repetitions (no matter how often you train each week).

Training days are Monday and Thursday.

There’s always a warm-up first. Next, proceed to the primary fundamental exercises: lunges using a barbell or dumbbells, deadlifts or deadlifts with a kettlebell, and squats with a barbell.

Following an increased workload across multiple muscle groups, engage in isolation exercises:

• extension and flexion of the legs on special exercise machines;
• leg abduction;
• hyperextension;
• Step-ups.

Gym routine 3 times a week

Monday through Friday:

• Leg press;
• Lunges (barbell);
• Squats;
• Deadlift (kettlebell, barbell);
• Extension;
• Leg curl;
• Hyperextension;
• Glute bridge.

Wednesday

• Deadlift;
• Plie squat (dumbbells);
• Lunges;
• Leg abduction;
• Hyperextension;
• Step-ups.

Gym routine 4 times a week

Wednesday, Monday:

• Press on a vertical platform;
• Lunges;
• Squats;
• Deadlift;
• Extension;
• Leg curl;
• Glute bridge;
• Hyperextension.

On Friday and Sunday:

• Deadlift;
• Plie squat (dumbbells);
• Lunges;
• Step-ups;
• Hyperextension;
• leg abduction.

5x/week leg and buttocks program

Thursday and Monday:

• platform press;
• barbell lunges;
• squats;
• weighted deadlift (kettlebell or barbell);
• glute bridge;
• leg extension and leg curl;
• hyperextension.

Wednesday and Friday:

• Deadlift (kettlebell or barbell);
• Dumbbell plie squats;
• Barbell lunges;
• Leg abductions (back and side);
• Hyperextension;
• Step-ups.

Sunday:

• Platform press;
• Kettlebell deadlift;
• Dumbbell squats;
• Barbell lunges;
• Leg extensions and leg curls;
• Glute bridge;
• leg abduction.

A set of exercises for girls at home

You can improve your gluteal muscle at home. If you train 2-3 times a week, the results will be noticeable in 6-8 weeks. One workout will take 40-50 minutes. Over time, the load should become greater, for which the number of approaches or movements is increased.

Stretch your leg out and squat.

1. Stand up straight, place your feet slightly wider than your shoulders and bend slightly. Hands near your chest, palms together. Stomach tense.
2. Right leg is set back, knee is bent. Left leg is supporting, weight is supported on it. In this position, perform 2 squats.
3. 2 series – 10 times for each leg.

Plunges.

1. Stand straight, legs slightly bent – shoulder-width apart. Hands behind head.
2. Step forward and bend front leg. Hold this position for 4-5 seconds, feeling the tension in the gluteal muscles.
3. Then repeat with the other leg.
4. 2 series – 10 times.

One possible bridge is the gluteal.

1. On your back with bent knees. Feet shoulder-width apart, arms extended along the body.
2. Strain the buttocks, raise the hips. Hold this position, then lower the hips a little, not all the way, and raise them again.
3. 2 series – 10 times.

Advice from professionals: how to increase the effectiveness of exercises

If you follow certain guidelines, working on your gluteal muscles will yield results quickly.

• train regularly;
• the exercises are performed in several approaches;
• when the body gets used to a certain number of approaches and repetitions, increase the load;
• the ideal option for beginners is to work out under the guidance of an experienced trainer, following an individually designed training schedule;
• long-term muscle strain will not do any good – they need to rest and recover;
• nutrition affects the condition of muscles and overall well-being, so you cannot refuse food rich in protein.

It will be helpful to perform basic exercises for the buttocks and isolate them if you want to achieve excellent physical shape, pumped up muscles, and beautiful contours. The most important thing is to enjoy working on your body and not to be lazy.

Strength and tone can be significantly improved by including simple leg and buttock exercises in your routine. Building muscle can be facilitated by using weights, a barbell, and dumbbells. You can also add variety and resistance to your workouts by using tools like expanders and elastic bands. Every piece of equipment has a specific function that increases the efficiency and adaptability of your routine.

Remember how important it is to use a fitball to strengthen your core and increase your stability. Regular use of these exercises improves overall fitness and enhances the definition of muscles. Using various tools to customize your workout keeps it interesting and demanding.

To attain optimal outcomes, it is crucial to identify the ideal combination of workouts and tools that align with your objectives and inclinations. Your legs and buttocks will appreciate you for exploring these options and figuring out what works best for you!

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