Exercises for the lower part of the buttocks at home, in the gym with dumbbells, elastic bands

Although it can be challenging to tone the lower portion of your buttocks, you can achieve noticeable results with the right exercises. There are many ways to target this area, regardless of whether you prefer to work out at home or in a gym. Either bodyweight exercises, dumbbells, or elastic bands can be used to effectively engage and tone the muscles.

For individuals who prefer working out at home, basic exercises like lunges and glute bridges can be very beneficial. These exercises can be advanced to a new level of difficulty and improved results by using resistance, such as elastic bands.

Dumbbells can be used to help develop strength and definition in the lower buttocks if you have access to a gym. Squats and deadlifts are great exercises to work on these muscles. To keep improving, the secret is to be consistent and to progressively up the intensity of your workouts.

Exercise	Description
Glute Bridge	Lie on your back with knees bent, lift hips up by squeezing your glutes, then lower back down.
Squats	Stand with feet shoulder-width apart, lower your hips as if sitting in a chair, then rise back up.
Donkey Kicks	On all fours, kick one leg back and up, then return to the start position.
Lunges	Step forward with one leg, lower hips until both knees are bent, then return to standing.
Fire Hydrants	On all fours, lift one leg to the side while keeping your knee bent, then lower back down.
Dumbbell Deadlifts	Hold dumbbells in front of thighs, bend at the hips to lower weights, then return to standing.
Resistance Band Kickbacks	With a resistance band around your ankles, kick one leg back while keeping your core stable.

The best exercises for the buttocks in the gym

You can work on your lower body at home or in the gym with exercises.

It is advised to begin working out in a specially designed room only under the guidance of a fitness trainer, who can not only determine the appropriate working weight for the athlete but also keep an eye on the exercises’ correctness.

Hyperextension

Exercises like hyperextension are thought to be among the best ones done in the gym.

The method for carrying it out is as follows:

1. Locate yourself face down in the simulator, fixing your legs in the ankle area with soft rollers. The support part of the simulator should be located in the area of ​​​​the girl"s femurs. You can clasp your hands behind your head or take a weight (for example, a metal pancake) and press it to your chest with both hands.
2. After taking a deep breath, slowly raise your upper body to the highest possible level, using only the gluteal muscles.
3. At the peak point, feel the tension, and hold the position for 10 seconds.
4. After the specified amount of time, the body should slowly return to its original position. The gluteal muscles should not be relaxed.
5. Do the exercise the required number of times, then relax the muscles of the buttocks and thighs for 40-60 seconds.

Stepping onto the platform

The commonly recognized method for stepping onto the platform must be followed:

1. Place the platform in front of you at a distance of 1 step. Bend your arms and fix them in the rib area, straighten your back, lift your chin.
2. As you exhale, step onto the platform with your right foot. The left foot remains suspended. To maintain balance during the stepping, it is recommended to bend the left leg and pull it up to the buttocks.
3. Without pausing, take a step back, thus returning to the starting position.
4. Perform p. 2-3, changing legs. Depending on the goal that the athlete wants to achieve, it is possible to perform this exercise when the steps are performed with the same leg 10-20 times, only after which the legs are changed.
5. To work out the lateral surface of the thigh, it is recommended to place the platform to the side of the working leg, after which step up without changing the rotation of the body.

Straight-legged deadlift

A fitness trainer who knows the individual’s health should be involved in determining the deadlift’s working weight.

The proper way to complete this exercise is as follows:

1. Stand up straight, placing your feet at a distance of 3-5 cm from each other. The legs should be absolutely straight, you should take the barbell in your hands, and straighten your back.
2. As you exhale, without bending your back, you need to bend forward, while your hands with the barbell should be lowered, sliding tightly along your legs.
3. At the bottom point, you should pause for 3-5 seconds., and then slowly return to the starting position, monitoring the key points indicated in p.2.
4. Repeat the above steps the required number of times, without changing the amplitude of the body movement at the moment of bending.

The girl should feel tension in her buttocks and a stretch in the back of her thigh when she is holding her body at the lowest point.

Lunges with a barbell on your shoulders

When done correctly, lunges with a barbell on your shoulders help to strengthen the deep muscles in your thighs and buttocks.

In this instance, the standard procedure ought to be as follows:

1. Stand up straight, place the barbell on your shoulders, then securely fix it with your hands. The back should be straight, the chin slightly raised.
2. Take a step forward with your right leg. Bend the supporting limb, and then touch the floor with the knee of your left leg. When the athlete is in the lower position, the body weight should be evenly distributed between both limbs.
3. Pause for 3-5 seconds, then slowly straighten your legs and return to the starting position.
4. After the specified amount of time, the legs should be straightened, returning to the starting position.
5. Change legs, making the left limb the supporting one. At the moment of squats, the back should be in a vertical position.

Squats with a barbell

It is recommended to begin barbell squats in a simulator. Sports equipment that slips won’t fall and won’t hurt the player—it will stay in place.

It is advised that you carry out this exercise as follows:

1. Stand up straight, fix the barbell on your shoulders, holding it with your hands. Place your legs at shoulder distance, straighten your back, slightly raise your chin.
2. Perform a squat, making sure that at the moment of being at the bottom, your knees are at the level of your toes. Your hips should be parallel to the floor.
3. Without pausing, straighten your legs, returning to the original position. In the upper position, your knees should remain slightly bent so as not to damage the joints.
4. Do the exercise the required number of times.

Lunges with dumbbells

If you perform the exercises correctly, you can work out the deep muscles of your thighs and buttocks by doing dumbbell lunges.

In this instance, the standard procedure ought to be as follows:

1. Stand up straight, fix dumbbells of the working weight in your hands. The back should be straight, the chin slightly raised.
2. Take a step forward with the right leg. Bend the supporting limb, and then touch the floor with the knee of the left leg. While the athlete is in the lower position, the body weight should be evenly distributed between both limbs.
3. Take a pause for 3-5 seconds, then slowly straighten the legs and return to the starting position.
4. After the specified amount of time, the legs should be straightened, returning to the starting position.
5. Change legs, making the left limb the supporting one. During squats, the back should be in a vertical position.

A set of exercises for the buttocks in the gym

Workouts for the lower back that are done in a gym need to be done twice a week minimum. A single workout ought to last for a minimum of sixty minutes. It is only through this approach that it will be possible to decrease subcutaneous fat and hasten the process of gaining muscle mass.

The following is the workout that is appropriate for the great majority of girls between the ages of 18 and 35 who do not have any health restrictions:

Exercise	Number of repetitions
Cardio training	30 min.
Lunges with dumbbells in advance	3 sets of 15 repetitions for each leg
Barbell squats	4 sets of 12 repetitions
Running in place with high hip raises	2 min.
Hyperextension	3 sets of 10 repetitions
Deadlift on straight legs	2 sets of 20 repetitions

The most effective exercises for the buttocks that can be done at home

Though they may be performed with a lighter weight, at-home exercises targeting the lower back are just as beneficial as other forms of physical activity. They enable you to change the figure, bringing it into greater focus, and to boost the athlete’s overall endurance.

Hip abduction

Hip abduction gives you the ability to fully strengthen your buttocks and amplify the lateral surface of your legs.

It is advised that you perform this exercise as follows:

1. Stand on the floor, on all fours. Your back should be straight, your hands should be placed under your shoulders, your feet should be on the insteps, your face should be on the floor, your neck should be slightly stretched.
2. As you exhale, move your right leg to the side and raise it to the highest point. Fix your leg in this position for 10 seconds., then slowly move it to your left limb, returning to the original position.
3. Perform the required number of hip abductions.
4. Change your working leg and perform the required number of abductions with your left leg according to the above scheme.

Deep squats

There are several different ways to perform deep squats.

Among them, the most successful are thought to be:

1. Stand up straight, place your feet shoulder-width apart, fix your hands on your waist.
2. Perform a deep squat, lowering the back of your thigh as low as possible to your calves. At the moment of being at the bottom point, it is important to ensure that the back remains straight.
3. Without pausing at the bottom, you need to slowly straighten your legs, thus returning to the starting position.
4. When returning to the starting position, it is not recommended to straighten your knees completely. This can harm the joints, as well as cause discomfort to the athlete"s back (cause overstrain in the lumbar region).

Squats require you to monitor your breathing frequency, just like other exercises do. Exhale to squat, and inhale to return to the starting position.

Gluteal bridge with the knee pressed to the chest

It is advised to perform the gluteal bridge as follows, pressing the knee into the chest:

1. Lie on the floor with your back down. Bend your legs at the knees, place your feet at a distance of 10 cm from each other.
2. Raise your right leg, then grab your knee with your hands and press it to your chest.
3. As you exhale, lift your buttocks off the floor and raise them as high as possible. The body weight should be concentrated on the back of the left leg and buttocks.
4. At the top point, you need to hold for 7-10 seconds, then slowly return to the original position, lowering your buttocks to the floor.
5. Repeat p. 3-4 required number of times, then change the working leg and perform a few more repetitions in a similar pattern, controlling not only the technique of the exercise, but also the frequency of breathing.

Leg lifts

A girl will need a small elevation on which to place her feet in order to complete this exercise. At home, a low chair or a stack of books can serve as such a platform.

The following should be the algorithm used to perform lifts:

1. Stand up straight, placing an elevation in front of you at a distance of 7-10 cm. Fix your hands on your belt, slightly raise your chin.
2. As you exhale, place your right foot on the platform, completely transferring your body weight to your left limb.
3. Without pausing, put your right leg to the left, and then raise the left, limb to an elevation.
4. It is recommended to change legs alternately at a fast (if the athlete is in good physical condition) or medium pace (if the girl does not exercise regularly).

The exercise is best done between one and three minutes in advance.

Pelvic lift

Pelvic lifts are most easily performed from a couch, sturdy stool, or chair:

1. Take the starting position – lean your upper back on the sofa, bend your legs, place your feet at shoulder distance, fix your hands behind your head. To complicate the exercise, you can put a handy weight on the lower abdomen, for example, a book. When using a weight, your hands should be placed on it for fixation.
2. As you exhale, lift your buttocks off the floor.
3. Having reached the highest point, squeeze the gluteal muscles until they burn. The duration of the pause in this position is 15 seconds.
4. With a deep breath, slowly lower the pelvis, returning to the starting position.

It makes no difference whether an athlete breathes through their nose or their mouth during this exercise. It is crucial that the breaths be taken regularly and as evenly as possible.

Leg abduction in the block

The best results from exercises targeting the lower region of the buttocks will come from using sports equipment or their makeshift equivalents.

For instance, you can arrange the design at home if you have elastic bands, even though leg abduction in the block is best performed in the gym:

1. Fix one of the elastic bands in the ankle area of ​​​​the right leg. The left (supporting) leg should be slightly bent. You need to put your hands on the support in front of you, keep your back straight.
2. As you exhale, pull your right leg back, trying to fully extend it. At the moment of bending, the body should remain in its original position.
3. Without stopping, put your right leg to the left, returning it to the starting position.
4. Do the required number of repetitions, taking the right leg away, then repeat the same actions with the left leg.

Side squats on one leg

To execute one-leg side squats, you must:

1. Locate sideways to the supporting surface, such as a sofa. The leg closest to the support should be placed on the sofa, after making sure that the supporting surface is stable enough. Hands should be fixed on the belt, back straight.
2. As you exhale, perform a squat on the supporting leg. The back of the thigh should be as close as possible to being parallel to the floor.
3. Without pausing in the lower position, slowly straighten the supporting leg, and then repeat the side squats at a medium or slow pace the required number of times.
4. Switch legs, turning to the support with the opposite side, and then repeat p. 2-3 the required number of times.

Squats with an expander

It is advised to use an elastic band made of premium rubber as an expander when working out at home.

In this instance, the method for completing the exercise should be as follows:

1. Put the fitness band on your legs, in the knee area. Place your feet shoulder-width apart, stand up straight, fix your hands on your belt.
2. With a powerful exhalation, you need to squat, ensuring that the back of your thighs is parallel to the floor.
3. Without stopping in the lower position, your legs should be straightened slowly, overcoming the resistance of the elastic band. In the upper position, your knees should remain slightly bent.
4. Repeat p. 2-3 the required number of times, controlling the frequency of your breathing, as well as the pace of the exercise.

Side plank with leg lift

Leg lifts add complexity to the side plank exercise, which is also a great way to tone your lower buttocks.

It is advised to carry it out as follows:

1. Lie on your side on the floor, using your elbow and the side of your foot as support points. You need to tuck your buttocks, pull your stomach in, and straighten your back as much as possible.
2. Lift your thigh off the floor.
3. Without changing the starting position, raise your upper leg as high as possible, but without shifting the amplitude back or forward – the limb should move strictly over the supporting leg.
4. Having reached the highest point, you need to slowly lower your leg to the starting position, maintaining the position of your back and supporting leg.
5. Repeat p. 3-4 required number of times, then roll over to the other side and perform the exercise with the opposite leg in the amount corresponding to the training program.

Side step with an expander

It is advised to perform a side step using an expander similar to this:

1. Put a fitness band on your feet, in the knee area. Place your feet shoulder-width apart, stand straight, fix your hands on your belt.
2. Perform a shallow squat, and then, maintaining the angle of bending of the limbs at the knees, take a step to the right.
3. Keeping your body weight between your supporting legs, place your left limb next to your right.
4. Take the required number of steps to the right, controlling the position of your legs, back and arms.
5. Next, without leaving the starting position, you need to take the same number of steps to the left. As the athlete moves, the elastic band should be positioned above the knees. The resistance of the band should be clearly felt (otherwise, the effectiveness of the exercise will be significantly lower).

Touching the toe while bending over – pushing the knee forward

It is advised to perform the exercise, which entails bending over and touching the toe with the knee forward, as follows:

1. Stand up straight, fix your hands behind your head, place your legs at shoulder distance, pull in your stomach, straighten your back.
2. As you exhale, take a wide step to the side with your right leg. The knees and feet should be spread in opposite directions. The back of the thigh should be in a position parallel to the supporting surface (floor). The arms and back must remain in the starting position.
3. Touch the right leg with your hands, moving the body forward.
4. Without pausing at the bottom point, the body must be raised, and then return to the starting position.
5. Perform the required number of repetitions, then change the working leg and repeat p. 2-4 the required number of times.

Circle with the leg in a vertical position

The following is the technique to be used for this exercise:

1. Take a vertical position, legs should be shoulder-width apart, hands fixed on the belt.
2. Transfer the body weight to one of the limbs, lift the other off the floor and draw 10-12 circles to the right.
3. Change the direction of the circular movements, and then do the same amount in the opposite direction.
4. Change the working leg and repeat p. 2-3.

Simple tools like dumbbells and resistance bands can be used for a variety of effective exercises that you can perform at home or in the gym to tone and lift the lower part of your buttocks. This area is easily shaped without expensive equipment with focused movements and consistent effort, making it a simple addition to any fitness program.

A set of exercises for home

A home workout routine for toning the buttocks can include a limited number of loads so as to keep the workout time under 40 minutes.

1. Running in place – 5 min.
2. Vertical leg circles – 15 rotations in each direction.
3. Squats with an expander – 3 sets of 20 reps.
4. Side step with an expander – 4 sets of 15 reps for each leg.
5. Pelvis raise from a horizontal position – 3 sets of 20 reps.

Exercises that target the lower region of the buttocks can be performed at home or in a gym. After 4-6 weeks of consistent training, the buttocks will get more toned regardless of the equipment used and the location of the workouts as long as the athlete follows the exercise technique.

You can get noticeable gains in strength and form by including exercises for the lower part of the buttocks in your routine. Effective targeting of this particular area can be achieved with the correct combination of movements, whether working out at home or in a gym.

You can challenge your muscles with enough resistance from dumbbells, resistance bands, or just your body weight. The secret is to perform each exercise with control and concentration by using appropriate technique and consistency.

As you see the desired results from your workout regimen with patience, commitment, and a well-rounded approach, you’ll begin to feel stronger and more self-assured.

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