How to pump up your buttocks: learning how to squat correctly. Why doesn't my butt swing? Why can't I pump up my butt?

In the article, I will tell you how to lose weight and pump up your butt at the same time.. and is it possible to do this at all :)

Build up your BUTT and LOSE WEIGHT at the same time = impossible.

Yes, let’s get straight to the point)), your mood has probably deteriorated)), but, alas, dears, this is the true truth. The fact is that there are such concepts as - and .

To build muscle tissue (muscles) on the buttocks, a process will be required (this is), and to burn fat (including on the buttocks, because it is impossible) processes will be required (this is destruction). Do you see what I'm getting at?

These are two completely opposite physiological processes.

They cannot be combined into one whole (they cannot occur simultaneously), because anabolism and catabolism imply completely different nutritional conditions:

• Anabolism involves excess calories in the daily diet.
• Catabolism implies a lack of calories in the daily diet.

EXCESS CALORIES- this is when you eat more carbohydrates (energy) than you expend (expend)), and this is actually what causes an increase in body weight. Moreover, if there is proper training = body weight will increase MAINLY due to MUSCLES (but there will also be fat, without this there is no way, the ratio just changes towards muscles). If there is no training at all, body weight will increase only due to fat.

If there is no excess calories, you will not be able to pump up your muscles (buttocks).

During DRYING (when the goal is to burn fat, reduce the % of body fat) there should be a LACK OF CALORIES. Because it is the lack of calories that CREATES AN ENERGY DEFICIT IN THE HUMAN BODY, which in turn will manifest itself in a decrease in body weight. Actually, due to this, weight loss occurs.

Well, do you understand, no? Combining EXCESS CALORIES and LACK OF CALORIES = impossible in principle. These are completely different processes. R-A-Z-N-Y-E, PERFECTLY, in terms of nutrition!

In other words, it’s unfortunately impossible to pump up a great butt and lose weight at the same time. You will have to choose, either this or that, both at the same time = impossible.

According to my observations, over the entire time, I came up with two schemes for the development of events:

1. First, anabolism (i.e., hypertrophy (growth)), and then cutting (getting rid of excess fat, with minimal loss of muscle mass gained during the hypertrophy stage).

P.s. suitable for those who are not overweight, in general, who do not need to get rid of fat; in general, for those who can immediately start gaining weight.

2. First, we lose weight (i.e., kcal deficiency (catabolism (destruction)), then anabolism (growth), and then drying again (getting rid of excess fat, with minimal weight loss).

P.s. as you may understand, this category of people will have to work much harder than those who immediately begin the process of hypertrophy (growth);

In general, this is for those who are overweight (fat), who are already fat, because where else to gain something if you are already “overweight”, let’s say, you will only most likely gain yourself into severe depression, you will not like the body in the reflection of the mirror, you will start to freak out, in general, this will not do any good.

Basically, I have nothing more to say. Think, analyze your situation, and make a decision.

We have collected all the exercises for the buttocks that you can practice at home using minimal equipment. With due diligence, your butt, if it suddenly looks sad, will soon cheer up. Go ahead for a beautiful view from behind!

The gluteal muscles of the body are 3 paired muscles: gluteus maximus, gluteus medius and minimus.

Gluteus maximus muscle- the largest muscle in the entire body. It begins at the pelvic bone and attaches to the back of the femur just below the hip joint. The function of this muscle is to extend the hip with slight external rotation. When the hip is fixed, it tilts the pelvis back. It is this muscle that is responsible for the volume of the buttocks. When this muscle is trained, the butt becomes muscular, fleshy, and large.

Gluteus medius muscle begins on the gluteal surface of the ilium, passes into a short broad tendon and is attached to the greater trochanter of the femur. Attaches to the side of the pelvis. This muscle is responsible for moving the leg forward, backward, and for stabilizing during extension. This muscle seems to be “hiding” under the gluteus maximus. During training, it will not give any additional volume, but it will give a beautiful contour of the buttocks.

The gluteus maximus and gluteus medius muscles are easily controlled for their degree of activity. During training, they can be felt and are responsible for the overall elasticity of the butt.

Gluteus minimus located under the gluteus medius.

The appearance of the butt depends on how much fatty tissue is between the skin and muscle. This fat can transform and stretch due to various factors.

Factors responsible for the deterioration in the appearance of the butt:

• sudden weight loss or weight gain
• gravity
• passive lifestyle
• bad habits
• lack of sports.

All this leads to ptosis of the gluteal muscles- sagging buttocks.

Workout Features

If you have a small pelvis and just need to tighten your buttocks and make them firm, choose training with heavy weights. Train 2 times a week, with at least 2 days between each workout. Do 4-5 sets of 5-8 repetitions. If pain persists, don’t be alarmed, just take a bath or do cardio.

If you want to make your buttocks look smaller, give up weights or do exercises with small weights. But you will have to exercise 5-6 times a week. Do 5-6 sets, 18-20 repetitions.

Exercises

• Raising the pelvis with the leg extended upward

Lie on the floor, stretch your leg up and lift your pelvis, squeezing your muscles. Do 15 reps per set, 6-8 sets. To pump up your butt more effectively, you can load your leg with a shotgun weight (available at any sports store).

If it’s hard to do with your leg raised, just lift your pelvis, squeezing your buttock muscles.

• Swings back and to the sides (from the lower block or with the lever of the simulator)

A fantastically simple exercise - just grab the back of a chair and swing. Just don't swing too fast - on the contrary, it will be more effective to swing slowly. Don't rest at the bottom of the swing - start the next swing right away. At an advanced level and in the gym, use a lower block or glute machine to work.

• Lunges forward

The most important exercise for a beautiful butt. They are ineffective for weight loss, as they help build muscle mass. When performing them, the gluteus minimus muscle and the anterior surface of the thigh and lower leg work. Take dumbbells in your hands, extend your arms along your body and start lunging. You can do them either on the spot or moving forward around the room. The wider the step, the more the gluteal muscles are involved.

Keep your body and back straight;

The knee of the leg set back should touch the floor;

Keep your hands with dumbbells parallel to your body.

• Squats

  Without a doubt, squats are the most effective exercise for the buttocks.

The king of butt exercises also improve the tone of the quadriceps and hamstrings. Pump it up like this: first squat without weight to avoid sprains and injuries.

Squat technique:

Stand straight with your feet slightly wider than shoulder-width apart. Squat, moving your buttocks back and as if sitting on an invisible chair. Once you reach a 90-degree angle, rise up, also shifting your weight back. Do every fourth squat, holding for 10-30 seconds at the bottom point.

At an advanced level, pick up dumbbells or squat with a barbell or bodybar. Weights seriously increase the load.

Do 4-5 sets of 10 squats, resting no more than a minute between sets. Squats are done deeply, the butt must be brought back as far as possible, the back is straight. Squat as low as possible: the lower you squat, the more your glutes will be involved in the squat. Your feet should be at a width that makes it comfortable for you to do deep squats.

When squatting, the following muscles are used:

1. quadriceps (quadriceps femoris)
2. gluteus maximus muscles
3. adductor muscles of the thigh
4. soleus muscles (lower leg)
5. calf muscles
6. hamstrings

And when squats with weights, the back and abdominal muscles are also worked out.

So squats are not an isolated exercise at all and are not aimed exclusively at the butt: it is basic and trains everything at once. Therefore, before performing it, it is necessary to do a warm-up to avoid injury.

Squats effectively get rid of cellulite and improve the shape of your thighs (do shallow squats on your thighs). If you perform squats 3-5 times a week, results will become noticeable within a month. And the more squats you do, the faster your butt will become curvy!

• Bridge (pelvic lifts)

When performing this exercise, lean on your hands, then the load will be distributed evenly, and the spinal region will not be overstrained. Lie on the floor with your arms extended along your torso, bend your legs and move them as close to your buttocks as possible. Now lift your pelvis, making a bridge and tensing your buttock muscles. You can stay in this position if you feel an effect, such as trembling. Do this exercise “ladder”: 3 sets of 15, 12, 10 repetitions.

• Swing back on all fours

Swinging on all fours is a very useful exercise. Just get on all fours and do backswings, say 50 with one leg and 50 with the other per day. Doing the ladder exercise will also be effective: 3 sets of 15, 12, 10 repetitions. To be effective, you can put a dumbbell under your knee and lift your leg with it - just not quickly, so as not to drop the dumbbell. Do not relax your buttock muscles.

Exercise variation: bent leg raises. Raise your leg as high as possible, as if you want to push through the ceiling with your heel. Don't be lazy, watch your technique.

The exercise helps to enlarge the gluteus minimus and medius muscles. Lie on the floor on your side, rest your head on your hand. Inhaling, lift your leg off the floor, keeping your knee straight. The leg should make an angle of no more than 70 degrees with the body. Maintaining isometric force, hold your leg, then lower it.

• High chair

Press your back against the wall and sit down as if sitting on an invisible chair. Hold this for 30 seconds, then rest and do 2 more sets. Try increasing the time by 10 seconds every day.

• Breeding legs on the simulator

The increased tone of the hips gives them roundness, which visually narrows the waist. The exercise tightens and strengthens the leg muscles. To perform the exercise, sit on the machine, inhale and open your hips as far as possible. If the back of the machine is tilted back, the gluteus medius muscles are more involved in the work. When the back is in a vertical position, the upper section of the gluteus maximus muscle works. To hit both sets of muscles, change the angle of your back while performing the approach.

• Hip lift

Lie on your stomach, bend your knees. As you exhale, lift your legs up and stay in this position. Do 2 sets of 15 seconds each.

• Tilt at cross

Stand up and cross your legs. Take dumbbells and lean forward, keeping your back straight. Then change the cross of your legs and repeat.

• Bent leg raises

Lie on your back, straighten one leg and bend the other. In this position, lift your pelvis as high as possible, keeping your legs in their original position.

Find a stable, stable pedestal approximately 30-40 cm high and jump onto it. Do 4 sets of 10 reps. If this exercise begins to be easy for you, pick up dumbbells or put weights on your legs.

Stand in the starting position, feet shoulder-width apart, hands behind your head. Squat down to a 90-degree angle, then quickly jump out of this position. Do 4 sets of 12 reps.

• Sumo squats

Spread your legs wide, turn your feet with the inner surface forward, and squat from this position as deeply as possible. Do 4 sets of 12 reps. When the exercise starts to become too easy for you, pick up a dumbbell.

Stand in the “feet slightly wider than shoulder-width apart” position, take dumbbells or a barbell and begin to lean down, moving your body forward and pushing your butt back. Do 4 sets of 10 reps.

When performing this exercise, do not replace the dumbbells with a barbell. Dumbbells allow you to “feel” the muscles of the buttocks more clearly. Barbell deadlifts primarily work the back extensors, while dumbbells work the hamstrings and glutes.

The platform leg press is an effective exercise for the muscles of the buttocks and thighs. To increase the load on the gluteal muscles, place your feet closer to the upper edge of the platform. To further increase your effectiveness, do single-leg platform presses.

To avoid overloading your quads and to emphasize your glutes, place your feet closer to the edge of the platform. And if you leave only your heels on the platform, your buttocks will literally “burn.” The lower you place your feet on the platform, the more the quadriceps are loaded. Usually girls don't need this. Another secret to working out the buttocks is to place your feet wide and turn your toes to the side. To engage your glutes, lower the platform as low as possible. Bring your knees literally to your ears.

There is another important point that is most often forgotten in the pursuit of “roundness” or “beauty”. What is unpleasant to look at is not thinness or fatness, but flabbiness. Our perception of appearance is determined by life values. Nobody likes lazy people without initiative, sluggish whiners and narrow-minded gluttons. On the contrary, everyone loves people who are cheerful, active and cheerful, easy-going and hardworking. And such people are usually not fat and flabby. And even if there is a little bit, they are not perceived that way. A cheerful, cheerful fat woman will always be visually more attractive than an angry, dry roach. Or, conversely, a lethargic and whiny fat woman will seem more repulsive than a lively and actively enjoying life thin woman.

Here, training will help in the best possible way - to burn excess fat, develop and increase endurance... And even if the butt is far from ideal (in your opinion) - few will notice it.

1a. You can “expand” your butt with training.

Variant of the previous myth. As already mentioned, the butt is formed by the gluteus maximus muscle, and it does not in any way affect the width, which is determined only by the width of the pelvic bones. The gluteus medius muscle protrudes slightly to the side, but it is small in size and will not be able to significantly expand the butt. However, you can try. This muscle is responsible for lateral hip abduction, so it can be developed with side-lying leg raises and other abduction exercises.

2. can make your figure pumped up and masculine.

It has already been said and written thousands of times that the general profile of the figure, as well as the shape and size of the muscles, are determined by genetics, and not by training, so no exercises by themselves will give hypertrophied relief. This is influenced by the general constitution and hormonal levels. The main hormone that grows muscles is. If you are a woman and your beard is not growing, but is noticeably growing... well, everything that women should grow, then no weights will give you pumped up legs, arms, etc. Sometimes you have to read in some blogs that they say, “if you squat with a barbell, you will be like this” - and a photo of some bodybuilder. The authors of such blogs are typical blondes who don’t know that bodybuilders who show off their powerful muscular thighs and arms eat tons of food... excuse me, they consume hormonal drugs. And you definitely won’t face such horror, even if you spend all your free time with a barbell.

Another question is that there are people with well-developed and voluminous leg muscles. And they don't want to increase them even more. But here you have to look individually. You can try placing more emphasis on the gluteal muscles, replacing squats with other exercises - only your trainer can give specific advice. I will just note that there is a certain relationship between the volume of the gluteal muscles and the volume of the thigh muscles. And pumping up your butt without swinging your legs is almost impossible. But here we move on to the next myth.

3. You can pump up your butt without swinging your legs.

It is unlikely. Since there are very few isolation exercises specifically for the gluteal muscles. I would still recommend taking a closer look at your figure. With all the shortcomings of our appearance, each individual body is structured very harmoniously, and even if someone has thin buttocks and powerful thighs, perhaps the body needs this for some reason. Perhaps this is how he maintains some kind of his own balance, which can be dangerous to disturb. Or maybe, with additional development of the buttocks, the hips will not increase much - this also happens. We are, of course, talking about muscles. We are not talking now about cases where a large volume of any part of the body is determined by a large amount of subcutaneous fat. We also leave aside the situation in which a girl thinks that her thighs are too thick, while her friends think that they are completely normal.

In some cases, you can try to strengthen your buttocks while minimizing the impact on your hips. But success, to put it mildly, is not guaranteed.

4. Cardio is not enough to get rid of butt fat.

You often read that only strength training effectively burns fat, while cardio... only cardio and nothing else. Any thought taken to an extreme, as a rule, becomes absurd. And strength training shows greater effectiveness in burning fat, provided that it is properly organized taking into account specific conditions and circumstances. Another question is that strength training also increases the volume of trained muscles, while cardio is not effective enough in this regard. It should also be taken into account that fat during training is consumed throughout the body, and not locally. Although the rate at which the thickness of the fat layer decreases in different parts of the body may not be the same, since fat is also deposited unevenly.

If your goal is just to lose a little fat, then a rationally organized diet and well-organized cardio training will be enough. But if you also want to increase the volume of some muscles (for example, the gluteal muscles), then take dumbbells and add strength exercises (for example, squats and lunges) to the program.

4a. To get a beautiful butt, cardio is enough.

Variant of the previous one. The same extreme, only in reverse. True, the subtlety is in the word “do”. How to “make”? Lose weight? Gain muscle mass? Both, and can it be done without bread? I repeat once again: cardio training burns fat well (on the whole body - including the butt, although if the butt is very powerful and beefy, then this may be unnoticeable at first), and also strengthens some muscles (actively involved in them). And to increase the volume of the necessary muscle groups (buttocks, for example), strength training is excellent (with your own body weight, especially at first, and later with additional weights).

4b. Running makes your butt beautiful.

Doesn't. (and other track and field sports) can only make your butt look leaner and wiry. If this is exactly the meaning you put into the concept of “beautiful,” then yes, run. When looking at female athletes with beautiful butts, keep in mind that they not only run, but also jump, and even squat with a barbell. It is from this (and not from running) that their butts are beautiful. Well, genetics, of course, should not be discounted.

5. To develop your butt you need special exercises.

It is known that in order to increase their authority (and, accordingly, cash flow from enchanted clients), some fitness trainers say that they have the secret of special exercises that will make your buttocks worthy of the title “The best butt of the universe forever.” However, this is nothing more than a marketing ploy. Yes, a competent coach can help your butt make significant progress towards gaining recognition from others. But this will happen not due to special secret techniques, but due to persistent methodical (and competent) application of the well-known exercises “squats”, “lunges”, “swings”, etc. Even if this coach calls them differently (“The flexible branches of cherry blossoms lightly touch the surface of the lake at sunset”).

6. Doing many repetitions can make your buttocks smaller.

You can only make your buttocks smaller. That is, reduce their volume by reducing the thickness of subcutaneous fat. No amount of exercise on its own can make your buttocks smaller, you can only make them bigger. Another question is that by performing multi-repetition approaches, we strengthen the muscles, make them more resilient, but do not increase their volume. This training method is suitable for those who want to make their buttocks denser and firmer, but not increase their size. You can strengthen your butt without making it bigger using multi-repetition approaches. Reduce - never.

At the beginning, we mentioned some things, the lack of understanding of which gives rise to the already discussed myths and many others, the names of which are legion. What things were we talking about? What do you need to understand so as not to succumb to wild gossip and not invent myths yourself? Well, first of all, you need to understand that the structure and functions of the human body, and therefore health, are based on genetics. Which cannot be changed. But this has already been discussed above. On the other hand, we must remember that genetics are only the basis. Therefore, both the body and the state of health can be corrected. Within reasonable limits. Therefore, any girl should not adjust herself to some abstract standards, but work on creating her own, deeply individual version of beauty. If it so happens that you have, then work, of course, pump up your gluteal and other muscles, but accept yourself for who you are. Take it as a fact that you will not have a butt like Jennifer Lopez or Kim Kardashian. So what? After all, not all men like such powerful forms. Moreover, a man’s attitude towards a particular girl is almost never determined by aesthetic ideals, but is formed under the influence of live communication. What do you like more – the greedy looks of others on the street or the sympathy of those people who are close to you?

Secondly, there is one more thing. Yes, there are genetics that you can’t argue with. There is proper nutrition, which is also a powerful support for health and normal life. But there is also life itself - activity, work and entertainment, life position, etc. Sitting on the couch, drinking kefir and talking about genetics, it is impossible to lose weight. And if it succeeds, the view will be so-so. It is a rich life, full of activity (including physical activity), and, in particular, training (if natural activity is not enough) that makes a person strong and resilient, and, therefore, beautiful. This applies to girls exactly the same as to men. It is a positive attitude - the desire to move and enjoy everything - that is the most powerful factor that shapes our appearance and its perception by others.

Therefore, run, jump, squat with dumbbells (or a barbell), play volleyball and tennis, and alpine skiing, and finally, just walk around the cities in search of attractions - everything will count. Especially if you do it with friends (loved one), having fun along the way. And don’t indulge in beer with chips and muffins (well, maybe only occasionally, once or twice a month). And if you are the mother of a wonderful baby (two, three, and so on, the more the better), then take them all along with your always busy dad and go on a bike ride (ski ride, to the pool, to the fitness room, at the end after all, just the whole family). And so - every weekend. May the Force be with you! And coffee!

1 year ago

Which muscle is the main one? Why doesn't cellulite go away? How does a sculpted butt depend on posture? Tells the whole truth about the gluteal muscles fitness bikini Kristina Kukushkina.

Kristina Kukushkina Fitness bikini, personal trainer

“Of course, a sweet butt will grow, but this is not the result you dream of.”

1) What are the butt muscles made of?

The first thing you need to remember is that there are three of them: small, medium and large. The biggest one is the most important! It forms that very “dream butt”: embossed and “convex”.

2) To pump up the gluteus maximus muscle, you need basic exercises.

Basic does not mean simple! We are talking about exercises where more than one joint is involved in the work. For example, squats, lunges and deadlifts (standing on straight legs).

3) You can’t pump up a beautiful and voluminous butt by running!

Group classes, cardio exercises and home workouts won’t help either - they will correct and tighten, but will not “grow”! Your mantra: “butt only grows from heavy weights.”

4) “Big” weight is different for everyone!

For some it’s 10 kilograms, for others it’s a hundred. You need to select it based on your training level - start with a small weight and gradually increase it.

5) The beauty of the butt is not visible from under a layer of lard and fat.

Beautiful buttocks are a matter of proper nutrition. The relief directly depends on what you eat every day.

6) Do not switch to dry chicken breast and buckwheat without salt.

Eat deliciously. What do you need to eat for beautiful gluteal muscles? More protein - building material, more fresh vegetables - so that this protein is well absorbed, and slow carbohydrates (for example, brown rice, oatmeal and buckwheat) - for energy.

7) Of course, a sweet butt grows, but this is not the result you dream of!

Buns, chocolate and your favorite candies are the fastest carbohydrates that prevent you from achieving a sculpted figure.

8) “Cheat meals” will slow down your path to sculpted buttocks.

Yes, they help you stay on course, but do them very rarely. You may not notice how you slip into one endless “cheat meal”.

9) A beautiful butt depends on your posture.

Often my clients have really good glutes, but the whole look is ruined by a hunched back. For a harmonious silhouette and a convex butt, you need to rock your back - then your pelvis will not “move” forward.

10) Cellulite is caused by dairy products.

Kefir at night, an innocent jar of yogurt - all this increases insulin. If you love dairy products, move them to the first half of the day. You can do without them - exclude them from your diet for the period of short sundresses.

11) Film wraps do not burn fat from the buttocks!

They only harm your skin. Yes, the film helps remove water, but not fat. The result is a dehydrated body. I repeat: without proper nutrition and exercise, nothing good happens.

12) Drink clean water, lots of clean water!

Not juices, not tea or coffee - you need at least two liters of ordinary water without gas. This way you start the fat burning process and even out the skin.

Interview: Dilyara Telyasheva

Today, 7 out of 10 girls who work out at the gym come there for one thing - a beautiful, toned butt. They squat, do 100,500 pumps, shake their legs, but the treasured nut still doesn’t grow.

So much has already been written about this, but many still ask: “Why isn’t my butt growing? It seems like I’m doing everything right, but I can’t pump up my buttocks!!!”

Let's figure it out and analyze your “correct”, because if there is no effect, this means one thing: you just think you're doing the right thing.

The main reasons why you cannot pump up your buttocks

Let's look at the most important mistakes when training:

1. Incorrect exercise technique

   The most obvious, but still the most common mistake is why the muscles on the buttocks do not grow from strength training! They’ve said it so many times, but as soon as you come to the hall, the picture is the same: your knees are shaking, your back is like a wheel, and even from the side you can see that the quads and veins in the neck are straining at most, and not the notorious gluteal.

   
   

   But correct and competent technique increases the effectiveness of your training and minimizes various injuries. So don’t skimp on a couple of personal training sessions – a competent trainer will teach you the correct technique.



2. Ineffective periodization of training

   First, let's define the concept of periodization. In simple terms, this is the lack of a varied cyclical, systematic approach to muscle training. As a rule, most trainees perform monotonously repeated simple exercises on the leg muscles, which in turn does not give the desired results in training.

   With monotonous training, muscle fibers adapt, as a result of which the muscles become unresponsive to the same exercises, and an endless increase in working weight is impossible, since human strength is not limitless.

   In addition, remember that preparing a competent workout that includes all muscle groups, systematically using basic exercises and not being afraid of them, having the correct technique when performing exercises, and using basic training principles is the shortest path to firm buttocks and slender legs.

   
   

   Yes, you can’t just come to the gym and start working out: this business requires a creative approach! This is the only way you can expect results!

3. Low or too high working weight

   Low working weight is a very common reason that you cannot pump up your butt. But unfortunately, it is impossible to get beautiful buttocks by squatting with a body bar or doing lunges with 1 kg dumbbells. Of course, many people have problems such as a sore back or knees that do not allow them to use weights in training.

   

   What to do in this case:

   • strengthen weak muscles,
   • cure sore joints, articles will help you with this,
   • Gradually start increasing weights and adjusting your technique with your trainer.

   Of course, this path may take a long time, but who said that sports are easy?

   

   At higher weights, more and more non-target muscles are involved in the work. When our body becomes too heavy, it begins to engage many non-target muscle groups. Instead of feeling, for example, your buttocks, you feel tension throughout your whole body (lower back, abs, shoulders, etc.). The load is leaving the gluteals, so why should they grow?

   In fact, this is a myth that, by the way, concerns not only work on the gluteal muscles: the greater the working weight, the larger the muscle, one of the most harmful. Often people, without even debugging their technique, begin to chase the scales and earn themselves a lot of injuries. So don’t rush anywhere and remember: the quieter you drive, the further you will go 😉

4. Using machines instead of free weights

   The use of exercise machines disables stabilizer muscles and leads to a somewhat unnatural range of motion, which can interfere with normal muscle growth. And don’t think that you can learn technique by doing exercises in simulators; on the contrary, you will only worsen the technique. Therefore, if your muscles are not growing the way you want when using the Smith machine, switch to a free barbell.

5. Frequent training for one type of muscle

   It is also an extremely common reason why the butt does not grow, especially in girls. In training, more is not better. In one workout you need to do 1 basic and a couple of additional exercises for one muscle group, in particular the buttocks. You don’t need to run around all the machines and do all the buttock exercises you know, choose 2-3, but do them well!

   In addition, if your training is truly high-quality, then it is unlikely that you will be able to train your butt or legs every session. So remember that hack work only leads to one thing: mediocre efforts will produce mediocre results.



6. Exercise sets are not universal

   The problem is that for some, the muscles responsible for hip flexion are very weakly activated, which does not allow for working the buttocks. The hip flexors are very rigid and inhibit muscle development. Because of this, you can see in the gym what different results almost equal loads bring to girls.

7. Too low in calories

   Often, we try to combine a diet and a program to pump up the buttocks, of course, because we want everything at once! We have already discussed this problem in detail in the article. But let us repeat once again: muscles do not grow on a calorie deficit, at least if this is not your first 2-3 months in the gym.

   So-called "newbie growth" on a calorie deficit is a scientifically proven fact. For women, this growth can be described not with the words “pumped up a big butt”, but “gained a toned body.” The body is actively restructuring itself in response to muscle work. After the first 8-12 weeks of the diet, the body gets used to it, and no longer “gives” the muscles enough “strength” to grow. Most people reach a primary plateau in strength training by this time.

   Muscle growth does not occur at the expense of its own resources. Remember - fat is not transferred to muscle! These are 2 different tissues - muscle and fat! To provide your muscles with nutrition, do not forget to count proteins, fats and carbohydrates in your diet.