The Best Exercises for a Firm Butt

29. August, 2024(letzte Änderung)

Autor: Marc Sonderegger

Today we’re going to look at whether and how you can change the shape of your buttocks through exercise. What exercises are there for the buttocks? And are there other benefits besides the “visual aspect”?

The muscles for a shapely bottom

The buttocks are made up of 3 muscles called the gluteal muscles. In addition to the gluteus minimus and medius, the gluteus maximus makes up most of the “meat” of the buttocks. It is the largest and heaviest muscle in the body. This shows how important its role as the main hip extensor is in the human body.

The best glutes workout

Many trainers or exercisers think they have found THE one exercise for a beautifully toned butt. I would argue that there is no ONE exercise, because everyone is built a little differently and not all exercises work the same muscles. Want an example? The length of your lower thigh to your upper thigh has a significant effect on the amount of muscle you work during a squat. In the example on the left, the glutes are activated/exercised significantly more than in the example on the right.

https://squatuniversity.com/2017/08/08/is-your-squat-quad-dominant-or-hip-dominant/

Why it makes sense to include unilateral exercises in a butt training plan

Unilateral (in this case, one-legged) exercises are also often recommended for a nice butt. The following graph from a broad meta-analysis shows such a picture. The gluteus maximus is best activated in the step-up. This is followed by deadlifts and hip thrust variations, followed by lunges and squats. Does this make the barbell squat a bad exercise for building glutes? Absolutely not. I personally squat very hip dominant, can do it twice a week and have to buy a bigger pair of pants every few months. I now mainly wear elastic pants ????????.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7039033/

Back pain as a cause of weak glutes

I have written several times about back pain and what you can do about it. In fact, back pain is sometimes called the world’s number one disease. Many of our new clients also list “occasional back pain” as a problem on the medical history form. From dozens of cases, I can now say with certainty that an imbalance is almost always the cause. We then have to test which one it is. Very often it is an overload of the back extensors due to a weak gluteus. Which brings us back to the topic. I wouldn’t start with squats, for example, because there are other exercises that are less strenuous on the back and more effective in training the glutes.

Strength training for cellulite on the bottom—better than any cream out there

Cellulite on the buttocks or thighs is often one of the reasons why women want to change their bodies and reduce body fat. With us, it happens naturally. A healthy diet, exercise and weight training often work wonders against cellulite. You can see this in our before and after pictures.

A study on the treatment of cellulite showed that a combination of shock wave therapy and targeted strength training produced the best results.

Firm Buttocks with EMS or Electromagnetic Stimulation

For example, on the website of one provider (not mentioned here) you can read “About as effective as a targeted butt workout“. That says it all to me. If you think you can change a lot with 5x 20 minutes, you must also think you can compensate for the other 53 weeks or 11 months with a week of fasting or 1 month without alcohol. That’s not the way our bodies work.

Besides, if it were generally more effective, all bodybuilders and athletes would probably train with it. But they don’t. We also had a customer who tried it. You might notice something in the short term. Of course, because it has a stimulating effect, similar to muscle training. However, this effect soon fades and you look the same again. Constant dripping wears away the stone!

Free home workout for a toned butt and bikini body

The 9 Minute Butt Challenge (GERMAN), designed by us specifically for non-machine workouts, is a great way to get started and is sure to leave you with a sore butt. For personal training plans with weights, pulleys, dumbbells and a personal trainer, we offer the 90 Day Challenges. This all-in-one package will give you more than a tight butt 😉

For more valuable tips on getting results, check out our free Fitness Guide (GERMAN).

Do you want professional and, above all, practical support for muscle building and body shaping? Then you’ve come to the right place. The personal trainers at Personalworkout will help you finally achieve your goal, with a success guarantee

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