Gyms offer us great benefits, among the main ones, having access to different equipment and personalized advice. The best thing is that the training adjusts to your times and objectives, being able to start with 30-minute routines, up to more specific ones, like this one for the glutes.
Hip Thrust in femoral machine
The hip thrust is one of the great allies in the goal of achieving firm, toned and voluminous buttocks. It is an exercise similar to the bridge, with a hip extension, the difference is that it is done leaning on a bench and with weight on your pelvis, as we tell you here.
A powerful variant arises taking advantage of the femoral machine (the one with the roller that you lift with your calf). Position yourself on it, settling the roller on your pelvis and the upper part of your back and shoulders on the edge of the bench.
With your legs shoulder-width apart, lower your hips and buttocks as far as you can, then come up, pushing off the roller. It is important to keep the abdomen and buttocks tight. Repeat 10 times. On her YouTube channel, Sara Ariadna shows you how to do the move.
The gluteal bridge exercise cannot be missing from our training, as it helps to work the gluteus maximus, in addition to the biceps femoris, perfectly activating the muscles. The best thing is that you can do them with weight or resistance bands.
Lie on the floor on your back with your legs bent and place some dumbbells or weights on your pelvis, holding them with your hands so they don’t slip. Raise your hips, keeping your buttocks tight, and lower slowly. Repeat 10 times.
The Romanian deadlift is another big yes for toning your glutes, while strengthening your lower back. Its difference with the traditional deadlift is that your legs are not rigid, but semi-rigid, making a slight bend in the knees.
Start standing with your feet hip-width apart and the balls of your feet facing forward. Grab a dumbbell in each hand, shoulder-width apart; slightly bend your knees and push your hips back as the weights slide down your thighs to below your knees.
Keep your spine aligned, hold the position for a second and extend your hips as the dumbbells come up brushing your thighs. Repeat 10 times.
According to physical trainers, the Bulgarian squat or single-leg lunge helps work the muscles at the same level or more than a classic squat, focusing on the glutes and quadriceps.
Standing, with your back to a bench, and with a dumbbell in each hand, take a step forward and open your legs at shoulder height. Rest the ball of your right foot on the bench; Bend your left knee, forming a 90° angle, while lowering your right knee a few inches off the floor. Repeat 10 times per leg, taking care of the position of your spine.
Squats are a basic of glute work, but adding weight with the bar adds effort and helps gain volume while toning. Start standing with your legs shoulder-width apart, and the balls of your feet and knees pointing slightly outward.
Place the bar in your upper neck muscles, pulling your shoulders back and compressing your shoulder blades so it doesn’t fall on your spine; hold it with both hands and remove it from the support keeping your back straight.
Initiate the descent, pushing the lower part back, until the hip is slightly below the knee; go up slowly and repeat 10 times.
Take advantage of the pulley machine to perform this exercise and work the lower part of your buttocks. Stand in front of the pulley machine with your legs slightly apart and your back straight; adjust the strap on your right ankle and bring your leg back; lower slowly and repeat 10 times per leg.
For more work, position yourself further back, so that when you flex your torso forward, you fit between the machine; In this position, kick back and repeat 10 times per leg. Finish the entire circuit and repeat 2-3 more times.
According to Mayo Clinic specialists, weight training is not exclusive to bodybuilders or those who want to increase a lot of volume, including it helps to lose fat, while increasing our strength and muscle tone.
However, it is very important to perform the correct technique. If you are new to exercise, seek personalized advice to reduce the risk of injury and always remember to lift the weight that is right for you.
The recommendation is to start with a weight that you can comfortably lift during your repetitions and gradually increase it. Pushing yourself too hard or going so far as to feel pain can lead to other types of overuse injuries that won’t get you closer to your goal.
Finally, don’t forget to include cardiovascular exercise and always consult your doctor if you have an injury.
Now that you know the best gym exercises to shape and lift your buttocks, include them in your training and achieve that booty you’ve always dreamed of.