You don't need a gym full of equipment to get a firm buttocks. It's useful to have some dumbbells, but they aren't strictly necessary. In fact, all you need is your own body weight and determination. If you know the right exercises, you can build a great butt on your own schedule, in the comfort of your own home.
Squats
Squats build muscle in the quads, hamstrings and especially the glutes. To perform a squat, stand with your feet shoulder-width apart. Keeping your lower back straight, squat down until your thighs are parallel to the ground, then stand back up. If you aren't confident in your ability to stand back up, perform squats over a sturdy chair. If you're able to perform many squats, you can make the exercise more difficult by holding dumbbells. However, in the "Encyclopedia of Bodybuilding," champion bodybuilder Will Harris explains that he performs hundreds of body weight squats during his leg workouts.
Lunges
Because lunges utilize one glute at a time, you can use them to develop your glutes with just your own body weight. To perform a lunge, stand with your feet together. Step forward with your left leg and lower yourself until your left thigh is parallel to the ground and your right knee almost touches the ground. Stand back up, then repeat with your right leg. According to "Strength Training Anatomy," a small step will emphasize the quadriceps of the thigh, so take a larger step to emphasize your glutes. You can hold dumbbells at your sides while lunging to make the exercise more difficult.
Hip Extensions
Hip extensions come close to isolating the glutes, though the hamstrings are also worked. Kneel on the floor on your knees and elbows. Extend your right leg, lifting it higher than your body. Contract your right glute hard. Bring the leg back. Perform 10 reps before switching legs. Although it's difficult to add weight to this exercise, you don't really need to. By contracting hard at the top of the movement, you can get enough stimulation isometrically to stimulate glute development.
Glute Bridges
The glute bridge works the glutes and hamstrings. Lie on your back with your knees bent so that the soles of your feet are flat on the ground. Place your hands by your sides, palm down. Press through your heels, raising your butt off the ground so that your upper back is supporting your weight. Squeeze hard at the top, then lower yourself back down. Once again, this exercise is effective without weight because the stronger you get, the harder you can contract your glutes.
Side Leg Raise
While the previous exercises focused on tightening the largest muscle of the butt, the gluteus maximus, the gluteus medius is also important to the appearance of your butt. The gluteus medius is located beside the gluteus maximus, to the side of the hips. By developing these muscles you can attain the dimple that sets off the gluteus maximus.
To perform a side leg raise, lie on the ground on your side. Prop yourself up on your elbow. Raise your top leg as high as you can without tilting your hips, then set it back down. Switch sides and repeat.
References
- "The New Encyclopedia of Modern Bodybuilding"; Arnold Schwarzenegger; 1998
- "Strength Training Anatomy 3rd Ed."; Frederic Delavier; 2010
Member Comments