Anyone who works in the gym knows about the existence of basic and isolated exercises. Basic exercises are needed to quickly build muscle mass, while consuming a significant amount of strength and energy expenditure.
Isolation exercises are aimed at strengthening and giving relief to already formed muscles. In training, both types are usually used. Isolated exercises for the buttocks are good for girls who want to make this part firm and toned.
Isolated exercises for the buttocks - what is it?
Unlike basic exercises, isolated exercises are aimed more at forming a beautiful muscle shape. Their main feature is that during these trainings, only 1 muscle is involved, and not the entire group at the same time. Because of this, under loads, 1 specific section is worked out, due to which it can be made massive or elastic.
Isolated exercise burns subcutaneous fat well in certain areas of the body. Usually bodybuilders reduce the number of basic exercises before important competitions and engage in isolation. This is done to bring the body relief in the most appropriate form with a minimum of body fat.
Girls prefer such exercises because of the possibility of good correction of problem areas of the body without affecting the rest of the zones. Isolated exercises are performed on almost any part of the body, including the buttocks.
If the goal is to build muscle, the training schedule consists of 4/5 basic exercises and 1/5 isolated exercises. And in the case of reducing the hips, pulling up the buttocks, a 2/5 isolated and 3/5 base schedule is better.
Which is better - basic or isolated glute exercises?
There is no unequivocal answer to this question, all trainings are compiled individually for their own capabilities, training and desires.
Isolated and basic exercises are a sure way to get a beautiful body, provided they are together. Refusing any type of exercise, the result will be minimal or unsatisfactory.
If the gluteal muscles are weak or not bulky enough, more attention should be paid to basic training in this area of the body.
If there is muscle mass, but the form does not suit you, it is better to increase the number of isolated exercises. Only by combining these two types, you can achieve a large volume and beautiful shape in a short time.
Isolated exercises for the buttocks
There are a lot of isolated exercises for the buttocks and over time their number only increases. There are workouts that are held at home or in nature and those that can only be performed in gyms or fitness clubs.
Lunges
Lunges are one of the most effective exercises for the muscles of the legs and buttocks.
There are many variations with weighting materials, surface enhancements and other changes to obtain increased stress on these parts of the body:
- To perform this movement, you need to stand up straight, feet shoulder width apart.
- The back at this moment should be slightly bent in the lower back, after which a wide step should be taken forward of one of the legs.
- In this case, the body should be in an even position and not slouch, and all the weight falls on the front leg.
- Thus, there should be a right angle between the thigh and the lower leg, and the knee of the hind leg should be at the height of the forefoot.
- After that, you need to step back, taking the starting position and continue the exercises, alternating legs.
Hyperextension
This movement is used to build muscle and strengthen the upper thigh and buttocks.
In addition to increasing muscle mass, this movement is used for other needs, for example:
- With painful sensations in the lumbar region. However, during such training, additional weight cannot be used.
- As a warm-up before serious and heavy exercises on the back, hips and buttocks.
- Preparing for the deadlift. It is common for beginners to use hyperextension for a month before starting the deadlift.
The main load in this exercise falls on the dorsal extensor, hamstrings and large muscles of the buttocks.
For this exercise, you can use special equipment or a sports goat:
- You should take a lying position, while bending at waist level.
- In this position, the body will be in the form of a right angle.
- Then you just need to unbend, making a straight line, and then again take the starting position.
Swing your legs back from a standing position
An exercise in which there are many different variations to develop the muscles of the thighs and buttocks. Intensive exercises with the help of such training effectively tighten the body in a short time.
There are several swing options and each type is responsible for its own section:
- Back. In such swings, the biceps of the thigh and the large muscle of the buttocks are worked out.
- Forward. In this version, the quadriceps works.
- Out. The load falls mainly on the middle muscle of the buttocks.
- Inside. This swing is designed to develop the adductor muscle.
There is nothing difficult in performing this exercise and it can be done at home. All you need is room to swing your leg and support to hold onto.
Having taken a comfortable position, you need to swing your leg in the required direction, gently returning it back, but at the same time it should not touch the floor with the foot. After completing several dozen swings, you need to change your leg or direction.
Abduction of the leg in a standing position on all fours
This exercise works well for the growth of the gluteus medius and minimus muscle.
For its implementation, you do not need specialized equipment and any items:
- You should get on all fours so that a right angle is maintained at the level of the pelvis and the bend of the knee.
- After that, you need to take the bent leg to the side by about 80 degrees, while it should not bend, hang down or level out.
- Once the movement is complete, you can return the leg to its original position.
- In the exercise, you need to use both legs alternately.
Breathing is also very important, when lifting, inhale and exhale when returning. This will greatly facilitate the exercise.
It is also important during training not to bend your back and keep it exactly parallel to the surface and keep the body in a static position without turning it towards the working leg. If any of these rules are not followed, the abduction angle should be reduced.
Steps to a high platform
This exercise is effective at any stage of physical development. For beginners and people with complications in the body, you should hold on to a special support or handrails. For more advanced or athletes, it is recommended to do movements with two kettlebells or dumbbells in hand.
This will make the movement more difficult and more efficient:
- To complete it, you need to stand exactly in front of a jump box, a special gymnastic bench or other similar obstacle.
- It is necessary to take a high step and put the whole foot on the platform, after which, using the extension of the standing leg, attach the second.
- You should do such movements in turn.
Gluteal bridge
This exercise is great for any physical fitness.
And for its implementation, no equipment or improvised means is required, only a flat surface:
- You should lie on the floor with your feet on the floor and your heels as close to your buttocks as possible.
- After that, you need to stand in a half-bridge, focusing on the feet and shoulder blades, while your hands lie exactly at the seams, palms up.
- Having brought the pelvis to the highest possible point, it is necessary to contract the muscles of the buttocks and take the starting position.
- It is performed at a dynamic pace for 20-40 repetitions.
Leading the leg back while standing in the plank on the elbows
There are a lot of plank options, and they all contribute to different muscle groups. Leading the leg back, standing in a plank on the elbows, develops the gluteal region and the back upper thigh well.
To complete it, you need to make an emphasis lying only with your elbows on the floor, directly under your shoulders. Next, you need to take one leg out so that one straight line with the body is formed, however, the movement should be done by your own efforts without jerking and jumping.
In order to achieve quick results, you should use not only basic, but also isolated exercises. If the base builds muscle mass and tightens tissues, then isolated exercises bring relief and elasticity in order. There are many exercises for the buttocks that you can do in a special gym or on your own at home.
