Why your buttocks do not increase, no matter how much you train the gluteal muscles.
Firstly, you cannot selectively train one part of the body. Squats work not only on the buttocks, they also work with your quadriceps, hamstrings, core, hip flexors and back."
Therefore, if you are looking for exercises to increase your buttocks, be prepared to build more muscles throughout your lower body. However, the results of muscle building are slow, so don't be upset if you don't notice signs that your buttocks are growing immediately.Goal: Training to make your buttocks bigger, stronger or just more like a peach. The results after repeated exercises on the gluteal muscles - the buttocks still do not grow.
The mistake of training the gluteal muscles: your technique of execution
Experts say that poor execution technique is the #1 reason why you don't see results. Squats are one of the best exercises, and it has so many advantages... but it needs to be done correctly.
The most common mistake is when people start squatting, bending their knees instead of pulling their hips back. Think about it this way: when you have a chair behind you, you don't bend your knees and lower your buttocks directly onto the chair. You naturally lean forward to lean back in the chair, since it is behind you.
Ask a trainer to look at your technique or record yourself on video to make sure that your heels fit snugly to the ground, the lower back does not round, the knees do not bend and that you start the squat from the hip joint.
Glute Muscle Training Error: Your Muscles are Not Activated Properly
Dead buttock syndrome is a fear—mongering phrase. It is possible that your glutes are not working at full strength. For this, we can thank the sedentary modern lifestyle. When you sit, your glutes are not used. The more you sit, the less you use your glutes. This can make it difficult to activate them during training.
Doing exercises to activate the gluteal muscles as part of a warm—up squat — or even every morning after waking up - can help your body relearn how to tighten the buttocks. Buttock bridges with your own weight are one of the best exercises to activate the gluteal muscles if you really strain your buttocks at the top point.
A mistake in training the gluteal muscles: you are not lifting enough heavy weight
Most women are stronger and able to lift more than they think. If you have reached a pause in pumping the buttocks, weight gain is the best way to overcome it.
Whenever someone stops noticing progress, some trainers force them to take heavy weights for a while in order to put the muscles into stress mode. So they will continue to improve. You have to work with such a weight that you physically cannot perform another repetition correctly.
Glute Muscle Training Mistake: Your Squats Lack Depth
There is a general rule of "squat at the parallel level or below". "This means that at the bottom of the squat, your hips are parallel to your knees or are below them. However, many people do not reach this range of motion.
This can make a big difference to your glutes: To really strengthen a muscle group, you need to get the muscles to perform their entire range of movements.
There are two main reasons why someone will not be able to squat so deeply: your legs are too close or you have limited hip mobility. Correction: Try extending your stance so that your heels are shoulder-width apart and your toes are slightly apart. Then pull your buttocks back and continue to sink as low as you feel comfortable. If you still can't get low enough, mobility is your problem; start incorporating hip, knee, and ankle mobility exercises into your workout.
The full range of motion is important, but the shape is more important. Go down only as far as you can comfortably, without compromising the shape.
The mistake of training the gluteal muscles: you only do squats
The results won't come from just one exercise. To develop a stronger and fuller butt, it is important to work with muscles from different angles.
There are so many different squat options to choose from — squats with a barbell on your back, squats with a barbell on your chest, squats with plies, jumps with squats, etc. — add them to work out the muscles in different ways.
Glute Muscle Training Mistake: You Don't Refuel Properly
You can't pump up your buttocks without a proper diet. The thought of intentionally eating an excess of calories can be really scary, but it's often what's needed to actually gain muscle mass. An extra 100-300 calories may be what you need to build strong, muscular buttocks without gaining extra fat.
Eating before and after a workout also matters. Before training, you need to eat and drink enough to sustain the workout without eating a lot, so as not to feel heavy. If you eat at a time closer to training, choose easily digestible carbohydrates, but if you have two to four hours before training, eat a balanced meal with complex carbohydrates and proteins.
During exercise, your body uses glycogen stores for energy, so after training, you need to replenish these reserves by eating carbohydrates, which your body breaks down to glycogen. You should also consume low-fat protein, which your muscles need to recover.
The mistake of training the gluteal muscles: you forget about recovery
It may seem counterintuitive, but squatting too often can prevent you from seeing results, especially if you squat hard. When working with any muscle group, you should give yourself 48 hours of recovery time between sets. Every time you do strength training, you break your muscles so that they can return to normal with renewed vigor. No matter how much you strive to increase this production, you should not work hard on the buttocks for two days in a row.
However, if you squat twice a month, there will be no stunning results. For them, consistency is most important. Try to train your glutes at least once or twice a week.
Are you ready to increase your buttocks with strength training?
