Even though it is the largest muscle group in the body, the buttocks are often weak and underdeveloped. This may be partially because in today’s society, their primary job is to press against a chair’s seat rather than extending their hips.
Regardless of your fitness level, if you commit to a regular glute-targeting exercise routine, you can develop the best glutes possible.
Tighten and lift
The most effective way to develop your glutes is through strength training. Muscle development of any kind will only occur if you challenge your muscles regularly.
Experienced exercisers should opt for heavier dumbbells or if you have a spotter, a barbell. If you are new to exercise, you can only use your bodyweight or lighter weights and progressively work out. Squats, lunges, good mornings, deadlifts, barbell glute bridges, barbell hip thrusts, and step-ups should be made with a challenging weight to build the glutes.
If you’re not comfortable with free weights, the leg press machine, cable tower, and Smith machine are effective alternatives.
Cardiovascular exercise is primarily reserved for enhancing cardiovascular training, but it can also aid glute development if you choose the right type of exercise. Climbing machines specifically target the buttocks, as well as stairs.
Any kind of tilt is your glutes worst nightmare; jogging or walking on an incline treadmill or working up a high incline on an elliptical will give your glutes a grueling workout. Bicycling, indoors or out, is another safe way to get your buttocks firing on all cylinders.
Operate the resistance on the stairlift, elliptical, and bike to activate your glutes. Too much cardio can have a detrimental effect on muscle building, so keep your workouts under 30 minutes.
Feel the burning
While strength exercises build your glutes with heavier weights, isolation exercises use little or no weight to fully strain the muscle, necessary for muscle growth.
Exercises like glute bridge, hip extensions, donkey kicks, cable kickbacks, hip abduction, reverse ball stability extensions, climbers, boxing jumps, and side bridges point all to your glutes.
These exercises can be performed only with bodyweight or with increased resistance.
Workout tips for developing your best glutes
Along with the right exercises, you also need to follow an effective program. Cardio exercises can be done every day if you choose, but aim for at least 30 minutes a day, five days a week.
Strength training and isolation exercises should be done no more than three days a week, as you are training a specific body part. On strength days, start with a five to 10-minute warm-up, then do strength exercises first while your muscles are fresh.
Follow the cardio and finish with the isolation exercises to strain your glutes enough. Aim for three to six sets of eight to 12 repetitions for each strength exercise. Your weights should be heavy enough that you cannot complete more than 12 reps for each isolation exercise.
Best cardio equipment for glutes
Some equipment also allows you to work the cardiovascular system and maintain a good ratio between lean mass and body fat and strengthen the buttocks. These cardio machines are not ideal for developing muscles, but you can get a good tone by working consistently on these machines.
The ideal and most used machine is certainly the elliptical, which works many muscles by reproducing the race without supporting the body’s weight. To work at home, one of the best sellers is that of WeRSport, but if you want something more professional, there is that of SportPlus.
The Benefits Of Training With Elliptical Trainers
To have an always toned and trained physique, consistency in training is the fundamental element, naturally accompanied by the right training tools, a healthy lifestyle, and a balanced diet. Especially when you play sports at a non-competitive level but only for pleasure and to improve your fitness, it is important not to overdo the activity, but to carry it out gradually and using the most suitable tools. Among these, one of the most complete is the elliptical, an evolution of the exercise bike, distinguished from it by the greater completeness of the gestures and, therefore, the muscles involved.
Like the exercise bike, the elliptical is regularly used for home fitness and has become a must for all gyms.
But what kind of work does the elliptical do?
Just like the classic exercise bike, the elliptical allows a pedaling-like movement. Still, the most important difference is that in the elliptical trainer, the training is done standing and it involves the legs and the arms.
In this way, a very fluid movement can be obtained, which has characteristics that run and pedaling have in common: as for running the training is carried out while standing and also involving the arms while, as for the bicycle, you can pedal.
Both forwards and backward in a very circular motion. This allows for the involvement of almost all the body’s muscles and certainly the most important ones, such as glutes, hamstrings and quadriceps, abdominals, pectorals, and arms. Depending on the type of training intensity, to be defined based on the preparation of those who use the elliptical, you can choose a toning or cardiovascular workout.
The main advantages of this training tool are, in fact, that of homogeneously toning the upper and lower part of the body, of improving cardiac resistance and circulation, and, above all, thanks to the soft and non-traumatic movements, that of ensuring the correct stresses to load on the joints.
Of course, involving the whole body, the elliptical offers a more complete workout than the exercise bike, thus allowing a greater calorie consumption. To have a toned and in great shape physique, the elliptical is an excellent starting point. However, you must not make the mistake of always using it in the same way: to obtain interesting results; in fact, you should alternate toning sessions with cardio sessions. Let’s see how.
If you are a beginner, of course, the pace to keep must be rather low. Most ellipticals carry a display that allows you to check your heart rate, which is essential for checking the level of effort. First of all, we must remember that to start.
We must be satisfied with about ten minutes, not more, to be carried out at a very quiet ‘pace,’ trying not to exceed 140 beats per minute. If you are completely out of training, the best thing is to do interval workouts, that is, doing a couple of minutes of the elliptical (always at a reduced speed) and one-minute standing still, breathing deeply.
It is much more useful to do a week in this way, not exceeding the half-hour of total training.
On the other hand, when you are more trained, you can perform interval training sessions, carrying out a couple of minutes with high impact and a couple of minutes at a slow pace to recover. The session’s total duration can even exceed half an hour, but only if you are already advanced in the state of physical form.
Even the use of resistances should be avoided when you are at the first sessions and used only later, for shorter and more toning workouts. For proper use of the elliptical fact, it would always be better to alternate ‘long’ but low-speed sessions with shorter but intense sessions. With the former, useful cardiovascular work is carried out. With the latter, the muscles are toned better. Also, before and after each session, stretching exercises should always be performed to improve muscle elasticity.
Today, for those who do home fitness, a valid help can certainly be viewing the videos that are regularly published on the internet by many personal trainers. While working from home, it is always good to follow the advice of an expert, who can show the correct position to keep on the elliptical (the body must always be well erect) or suggest different training methods to follow depending on your grade: preparation or the result you want to achieve.
Despite the completeness of the muscles involved, it would always be better to integrate the elliptical with other exercises and equipment for continuous improvement of one’s state of form to obtain top results. Also, because, just like for nutrition, which must always be very varied, also for the sport, it is good to change exercises often to have more consistent and long-lasting results.
Best equipment for the buttocks
There is great attention from the female universe towards training on the buttocks. Still, although it is much easier to work on this type of muscles in the gym, with specific equipment and the guidance of a trainer, it is also possible to do it from home by equipping yourself with some specific tools or others more common.
The buttocks are one of the parts of the body that women care about the most, and for this reason, they work hard to keep them toned and in shape. Many go to the gym to firm the buttocks as well as tone the legs, and different tools help to work in a targeted manner on this part of the body, but there are both exercises and machines that allow you to train buttocks, legs, and abdomen at the same time.
It is much easier to work on this type of muscle in the gym, but you can also train at home with some tools. There are different instruments to work on the buttocks, and we tried to put some together. There are several very professional ones, but others are also comfortable for keeping fit at home. Some equipment is very expensive but represents a kind of investment for anyone who wants to work on the buttocks at home.
The stepper is a reproduction of a step, and with the continuous up and down, it allows to strengthen the buttocks well. The same argument that applies to the elliptical can also be repeated for this tool, which allows you to work without having to bear the weight. There are different types of steppers on the market: they range from the most complex to the simplest, both from Ultrasport. If desired, an abundant step in front can also be used to reduce expenses.
Ultrasport Swing Stepper with training bands with a wireless computer, for beginners and experts, small and compact, home trainer.
Finally, the treadmill. It is the fitness machine that is found in all gyms and in many of our homes and allows you to work on the whole lower part of the body. To improve the buttocks, it is advisable to increase the inclination of the carpet and to slightly decrease the sliding speed, but if this does not exist, movement alone can help the cardiovascular system. There are very simple trading models, like that of FPTech, or some more complex and expensive ones, like those of Sportstech.
Best single-joint tools for buttocks
The second indication of the exercises for the buttocks concerns the single-joint tools, which can be used at the beginning or at the end of the session and are highly recommended for a type of targeted work.
The first recommended tool is the glute machine, which is undoubtedly a tool that helps a lot to strengthen the buttock muscles. If you want to work from home, there are more expensive devices on the market, like that of Costway, or some cheaper ones, like that of fitness.
The last tool, rather expensive, is the one that allows you to work the buttocks with cables, and we find it, especially in the complete gyms. This strap, placed in a low position, allows you to move on the bench or standing by making many movements that stress the buttocks.
Best multi-joint tools for buttocks
Finally, there are the multi-joint tools that allow us to go to work on multiple groups of muscles, and among these are the buttocks. The multi-joint machines are undoubtedly the best for developing muscle mass, but before venturing into more or less appropriate uses, it is better to understand if they can be included in the fitness training program to get the best results or consult a trainer in case we need to. Work at home with these tools.
The first one to take into consideration is the horizontal Leg Press, which allows us to focus on the lower limbs and to work the buttocks in different ways. It is a rather expensive machine from BODY SOLID but if someone intends to set up a small gym at home, it cannot be missed.
Another rather expensive tool from Impulse Fitness for working on the lower part of the human body is the vertical press, which is used in most gyms in our country. To work on the buttock muscles, you need to vary the width of the feet.
Leg Training Tools To Have At Home
You like home fitness a lot, but you just don’t know where to start to train your legs correctly? If everything seems simpler with regards to the upper body, thanks to dumbbells and barbells , things can appear more complex when it comes to specific tools for the buttocks and legs.
No fear. To tone, strengthen, keep legs and buttocks in shape , just a few exercises, performed correctly, with special tools are enough.
On the market there are a series of leg training tools to complete our home gym , simple to use, not always expensive, functional and – most of the time – even pocket-sized and easy to store in a closet, in a mezzanine. , in a closet. We are going to discover them in this guide:
To carry out a simple but effective workout on the legs and buttocks, the stepper is the ideal tool to keep at home. By simulating an ascent and descent from stairs, this tool allows you to burn calories, slims, tones, strengthens and creates a dynamic and fun workout.
The steppers are simple to use tools for training legs , within everyone’s reach and which allow the carrying out of more or less intense, more or less complex programs. By working frontally and sideways you can perform toning movements of the inner and outer thighs, hips and you can shape your legs and buttocks .
Here are some examples of steppers to buy online:
The elliptical is a complete machine that allows a good workout of the legs. Much loved by men and women, it is also ideal for training at home. Unlike the treadmill , (for the purchase of which we invite you to consult the article on the best treadmills based on the reviews ) on the elliptical the feet are always fixed to the pedals, not burdening too much on the back and knees. How it works is therefore more similar to an exercise bike (also here we refer you to the Amazon reviews ).
With this tool it is possible to really train every part of the body, which is why it is one of the tools for the home gym recommended by our personal trainer , such as the multifunction bench . Arms, abdomen, buttocks, legs. Furthermore, the opening and closing of the pedals act precisely on the buttocks and inner thigh.
If you don’t have a lot of space at home, buying a walking pad may also be useful .
Here are some examples of ellipticals to buy online: