How To Train Your Butt Muscles At Home

If you want to train your butt muscles, we will in this article give you some exercises you can do at home.

When it comes to training, remember that not everything is about looks. For those who do sports like running, the butt muscles are more important than you think.

Some of the function of the buttock muscles are the following:

Keeps the pelvis stable
Expands the hips
Collaborates in the adjustment of the torso, pelvis and legs
Reduces pressure on the knees

Failure to train the buttocks muscles can also lead to injuries such as tendonitis, cramps and knee injuries.

In general, more attention is paid to strengthening the abdomen, legs and back, but not to strengthen the buttocks.

The shape of the buttocks

The most important factor in the size and shape of the buttock muscles is genetics. But with a proper diet to develop muscle mass as well as exercise such as swimming, they can be shaped.

Do not get frustrated. Just work hard and the long-awaited change will come in time.

The most important thing for training the butt muscles is to be consistent in the exercise. No extra required.

In fact, exercises to strengthen the buttock muscles can be performed at home or even in the office.

Exercise program to tone your butt muscles

P rogram to train the buttocks muscles

Here are some helpful exercises:

Exercise 1

You can start with the simplest exercise.

Stand with your feet parallel, shoulder-width apart.
Tighten the buttocks muscles as much as possible for 10 seconds.
Then relax again.
Repeat 8 to 10 times.

Exercise 2

Stand next to a wall or chair, as this exercise requires balance.
Bend a knee and then bring the leg back.
You should tighten your buttocks and hold this position for about 5 seconds.

Then return to the starting position, change legs and repeat.

Exercise 3

This exercise to train the buttock muscles is called hip extension.
Go down to the floor on your hands and knees.
Make sure your back is straight.
Lift your leg back as if you are kicking to stretch the leg muscle completely.
Return to the starting position.
Perform a series of repetitions.
Then change legs.
To perform this exercise , the foot should be stretched when kicking, as this promotes blood circulation.

Exercise 4

This is a variation of the hip extension.
Get back on all fours and make sure your back is straight.
Lift your bent leg until your thigh is in line with your back. This is the maximum flexion.
Return to the starting position.
Perform a series of repetitions.
Then change legs.
Both this exercise and the previous one can be performed with ankle weights to get better results. This is to increase muscle mass and make the buttocks muscles more prominent.

Exercise 5

Standing, extend one leg backwards.
Then raise the leg back to create a 45 degree angle.
The leg should be kept straight.
During the entire movement, you should tense the leg to strengthen the buttock muscles.
Hold the position for about five seconds.
Then lower the leg and change to perform the movement with the other leg.
Try to do a series of eight repetitions to strengthen the buttocks.

Exercise 6

This exercise is called an outcome.
It is ideal to perform after running.
Start by standing.
Then take a step forward.
Lower the knee that has been left behind with a controlled movement.
The knee should be in line with the ankle.
Hold this position for about 20 to 30 seconds.
Finally, change legs and continue working the muscles.

Exercise 7

This exercise to train the buttock muscles is called heel-lifting.
The first thing you need to do is stand in front of a wall, about a meter away from it.
Support both hands on the wall at shoulder level.
Stand with your feet hip-width apart.
Lift the heels as much as possible.
Then return to the starting position.
The effect of this exercise depends on the number of repetitions done.