Training tight buttocks: tips and exercises!
Many men & women are not completely happy with their bodies - and especially the buttocks are a real nightmare for many women. Those who are very slim, often complain about the lack of curves. And women who want to get rid of have the opposite problem: there may be something wrong. How do you find the golden center between these two extremes?
The secret of tight buttocks is really only one thing: the buttock muscles. When you know how to train your buttocks, it is almost difficult to be dissatisfied with your buttock-shape! How can you train buttocks? Here I give you 5 effective exercises in this blog post. With some additional tips you know exactly how you can get started.
Training the butt muscles
Ultimately, strength training is the best way to train tight buttocks. In short: we want to make the buttocks bigger. What is needed for that? Muscles need to be overloaded to develop themselves. You walk and stand throughout the day, these are your leg and buttocks already accustomed and that is why they do not adjust themselves. These need new training incentives to develop further.
Try to train your buttocks at least once or twice a week. If you train less, it will take a long time before you get to see a really significant result. Try to make your training a bit heavier on a regular basis. Without progressive overload, your progress will probably come to a halt soon.
Many people think that muscles grow during training, but this is not the case.Your (buttock) muscles grow during the period that they are recovering, about 24 to 72 hours after your training. So rest enough after a workout so that your buttocks can recover and be ready for the next training!
Do you want to know the secrets to achieving the best shape of your Butt? Learn all those shortcuts from Brian Klepacki, MS, CSCS - aka Coach Brian - a Certified Strength & Conditioning Specialist with a Masters Degree in Exercise Science. As a Functional Movement Specialist, having trained 100's of athletes, body builders and fitness models, he really knows what works. Click here to learn from his 16 years of experience.
Do you want to know the secrets to achieving the best shape of your Butt? Learn all those shortcuts from Brian Klepacki, MS, CSCS - aka Coach Brian - a Certified Strength & Conditioning Specialist with a Masters Degree in Exercise Science. As a Functional Movement Specialist, having trained 100's of athletes, body builders and fitness models, he really knows what works. Click here to learn from his 16 years of experience.
Tight buttocks training exercises
Much has been written about it on the internet. Often there is one exercise for the gluteal muscles, namely the squat. The squat is definitely an effective exercise, but you also train your leg muscles a lot. If you specifically want to train your butt, then there are better alternatives.
Your buttocks consist of 3 main muscles, namely the gluteus maximus, gluteus medius and the gluteus minimus (collectively also known as 'GLUTES'). These work together with other small muscles, so you speak to multiple muscle groups with each exercise. With the following buttock exercises you will train each muscle group as specifically as possible so that you develop it optimally.
Make sure that you perform all exercises in a calm and controlled manner.Especially when the exercise becomes heavy, you tend to compensate with other muscles, we do not want this! Keep focusing on the muscle you are training and breathe in and out quietly.
Training buttocks exercise 1: Donkey Kick
With this exercise you train very specifically the biggest gluteal muscle. You do this exercise as follows:
- Grab a mat or sit on the floor on your hands and knees. Make sure your hands are on shoulder width and that your legs have a 90 degree angle from the side. Tighten your stomach and keep looking down. This ensures that you have a nice, straight back. This is your starting position.
- From this position you lift one leg straight up (you kick up straight into the air). Tighten your buttocks well and finish the movement if your thigh forms a straight line with your back. Even now your leg forms another angle of 90 degrees.
- Slowly lower your leg to the starting position. Make sure it does not touch the ground and repeat the movement. Is this still too heavy? Then you let your leg rest for a while on the floor and then you immediately continue with the next repetition.
Training buttocks exercise 2: Single Leg Lunge
The name says it all: exit card with one leg. With this exercise you speak a little more buttocks than with the previous exercise, but mainly the biggest buttock muscle. It is best to perform this exercise with an elevation (for example, a step or the edge of your bed).
- Stand with your ankles against the elevation and put one big step forward. Then you put 1 foot on the elevation behind you so that it hangs in the air.
- Make sure your body stays upright, not that you hang over to keep balance.You do this by tightening your abdominal muscles and keeping your shoulders back. Keep looking straight forward during the exercise.
- Now lower your entire body until your front leg has an angle of about 90 degrees. Make sure that your knee stays above your ankle and does not bend forward.
- Once you are down you push your body up again from your front leg. That is also the reason that your back foot is on an elevation. This way you can get less strength out of that leg and put more focus on your front leg.
- If you're upstairs, do not stretch your leg completely. Make sure there is a slight bend in it and then lower it again. You repeat this a number of times.
- If this is too heavy or you do not have a raise in the neighborhood, do the same movement but with both feet on the floor. Try to get as much strength from your front leg as possible and not from your rear.
Training buttocks exercise 3: Glute Bridge
This exercise is known to most sports enthusiasts among us. This exercise is fairly simple and can be performed anywhere! You can do this with resistance or without. To start with, this buttock exercise with your own body weight is more than enough.
- Grab a mat or go flat on your back on the floor. Keep your arms stretched along your body next to you on the floor. You put your feet flat on the floor until your lower leg is vertical. If you put your feet a bit further away from you, you will notice that this is less effective for your buttocks.
- Tighten your torso, leg and gluteals and raise your entire torso. You go up so far until your body forms a straight line from your shoulders to your knee.
- Once you are upstairs, you tighten your buttock muscles even further. Hold it for 1 second and then lower it again.
- When you are down you start the next repetition. To make this exercise heavier with your own body weight, you make more repetitions, hold the exercise above longer or you do not come back all the way down but you just stop above the ground and then immediately go on to the next repetition.
Training buttocks exercise 4: Side-lying Hip Abduction
The fourth exercise to train tight buttocks is the side-lying hip abduction. That's quite a mouthful, but means nothing more than lying on your side and moving your leg out (literal translation).
- Lie on the floor on your side. Support your head with your arm or with a pillow. You can bend your lower leg but you do not have to. This does provide more stability.
- You keep your upper leg stretched. This is the starting position.
- Lift your upper leg straight up towards the ceiling (upwards). You do not lift it straight up, but also slightly backwards, so upwards. Lift it up as high as possible so that you really feel the tension in your buttocks.
- Now lower your leg to the starting position and repeat the movement. To make the exercise easier, let your upper leg between the repetitions rest on your other leg.
With this exercise you mainly speak the side of your buttocks, or the gluteus medius.
Training buttocks exercise 5: Single Leg Squat
Tada, there he is again: the squat! With the traditional squat you also speak a large part of your leg muscles, but with this variant you focus mainly on a part of your gluteus, namely the gluteus minimus. This exercise can be performed by everyone, even by inexperienced athletes.
- Stand upright with your feet close together. Make sure you have a straight position and look forward.
- Lift 1 leg slightly and look for your balance. This is important because your balance is now only determined by one leg. Now slowly go through that leg and make sure your knee stays above your ankle, not that your knee bends far forward. You can go a little bit with your body for counterweight to keep the balance. Make sure your back stays straight.
- Bag as far as possible. It does not matter whether you go through a little bit or at all, adjust the exercise to your level. If you have dropped deep enough, push your body back up from your leg and buttock muscles. Make sure you do not stretch your leg on return but keep a slight bend in it.
- To make the exercise heavier, you stay down for a short while before you go upstairs again.
If you find this exercise too heavy in this way, stand next to a wall or take a seat. Lean as you lower with your hand (s) on the chair or wall. Even now you still train your glutes!
Example diagram training buttocks for home
Below an example schedule to train your buttocks at home. You repeat this circuit three times. Between the circuit rounds you can take a little longer rest than between the exercises. Keep challenging yourself and make the exercises a little heavier by doing more repetitions or taking less rest.
| Donkey Kick | Single leg lunge | Glute Bridge | Side-lying Hip Abduction | Single Leg Squat |
|---|---|---|---|---|
| 20 repetitions right leg | 15 repetitions right leg | 15 repetitions | 20 repetitions right leg | 15 repetitions right leg |
| 20 repetitions left leg | 15 repetitions left leg | Hold 10 repetitions with 5 seconds | 20 repetitions left leg | 15 repetitions left leg |
| Rest for 30 seconds | Rest for 30 seconds | Rest for 30 seconds | Rest for 30 seconds | Rest for 30 seconds |
Lost fat on the buttocks
Is the fanatic training of your buttocks sufficient? Unfortunately! I have said it before, but muscles are virtually invisible if there is too much fat. That means that you will also have to fall off to get those tight buttocks. Contrary to what is often thought, it is not possible to burn 'locally' fat .
The fat on your butt does not disappear if you do enough exercises for tight buttocks. Instead, you will have to lose fat all over your body. You do this, simply put, by eating fewer calories than you consume. This is easiest with many fresh foods - especially vegetables, fruit, complex carbohydrates, proteins and healthy fats .
Still, training your buttocks is one of the most important tactics when you want to get tight buttocks. Not only because it causes you to burn extra calories, but also because those muscles get your buttocks in a good shape. The skin becomes tighter and the shape becomes firmer.
Cardio for tight buttocks
And is it still advisable to do extra cardio exercises for tight buttocks? It is possible, but it is not immediately necessary. Cardio is useful to improve your fitness, and you can burn some extra calories with it. However, you will not be able to make your buttocks really firmer.
Strength training, on the other hand, has an enormous advantage: it also causes you to burn more calories when you are not exercising, so when your body is recovering from the training.
Moreover, it is relatively also how many calories you lose through cardio training . If you do not have a lot of time, it is probably the wisest to choose HIIT interval training . If you combine this with training your buttocks regularly, you will progress much faster than with all those hours on the treadmill!
Finally
You can also take a number of simple measures in everyday life to get tight buttocks. Try to move as much as possible so that you keep the blood circulation going. Take the stairs as often as possible, walk at least every hour for a few minutes and always prefer to take the bike rather than the car.
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