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How quickly and effectively to pump up the buttocks?” – With such a question girls often turn to us.

“How quickly and effectively to pump up the buttocks?” – With such a question girls often turn to us. Training gluteal muscles can be in many ways: using dumbbells, fitball and rod. Today I will share with you two exercises that suit both beginners and experienced athletes.


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The Bulgarian split-squat is similar to the classic squats with a bar, but the technique of performing the exercise is different. In traditional sit-ups, both legs work. In the Bulgarian squats only one leg is involved, and the other is in a suspended state. For beginners, this exercise may seem difficult, but with regular training you can perform it with ease.

Athletic woman doing single leg split squat exercise with park equipment outdoors with high buildings in background.

Classic squats with a bar allow you to use a lot of weight. But since during the Bulgarian squats the support leg constantly works, training is more effective. In addition, in the Bulgarian version the quadriceps is in tension and does not relax.

The main advantage of such squats is the reduction of the load on the spine. But there is also a minus – the difficulty in performing, because of what the exercise is rarely included in the training programs.

Muscle work

The Bulgarian split-squatting process several muscle groups at the same time. During the exercise, the biceps and quadriceps of the hip work, the gluteal muscles tighten and the press swings.

To train the muscles of the forearms use dumbbells. They are responsible for weight retention.

The main load is accounted for by the muscles-stabilizers of the body. For effective and safe training it is necessary to have a strong muscular corset. Therefore, Bulgarian squats are more suitable for athletes with experience.


The Bulgarian split-squat is effective for shaping the beautiful shape of the buttocks, improving the functions of balancing the body and strengthening the knee joint. This exercise is suitable for training the muscles of the legs both during the period of muscle mass and during drying.

It is better not to use very heavy dumbbells. Excessive cargo will inevitably lead to loss of control over the balance. Watch the video – we show how to do the exercise correctly.

Bulgarian sit-ups with dumbbells, made according to video instructions, complete the leg muscles after classic squats with a barbell. Usually this exercise is included in the training program during the drying period along with the usual squats.


The best option is the use of dumbbells. This technique is most convenient and safe. Professional athletes can use a barbell or pancakes from the bar with special slots for convenience.

Take dumbbells, go to the bench and stand with your back to it. Bend one leg in the knee and put it on the bench. The second foot take a small step forward for balance. Keep your back straight.

Breathe in and exhale while bending the knee of the supporting leg. Fall down until the femur is parallel to the floor or even lower. Hold the body straight. Hold in this position, and then smoothly return to the original rack.

It is better to perform the exercise after the usual squats with a barbell, to prove the muscles of the legs.


Bulgarian squats are a difficult exercise for coordination, so when implementing it, several technical recommendations must be followed.

  • Do 8-10 approaches on each leg in one set.
  • Start with a small weight of dumbbells and at first try to just keep the balance.
  • Exercise slowly. It is not speed that matters, but the correctness of execution.
  • Keep the body straight, the slopes are inadmissible.
  • Watch the position of the foot. The heel must rest on the floor, and the sock should look straight. An improper stand may cause injury.
  • Move the support leg so that it’s convenient for you to do sit-ups.
  • During the squat, the knee of the hindleg should touch the floor. To do this, it is necessary to correctly place the foot on the bench.
  • Determine the duration of the pause at the bottom point. The length of the pause depends on your physical fitness.


Reverse hyperextension is a kind of classical hyperextension. If in the traditional exercise the legs are fixed and the body rises, then in the opposite – the body is fixed, and the legs are mobile. Because of this, the load shifts from the waist to the femoral and gluteal muscles.

Exercise is well suited for training the buttocks and hamstrings. Long back muscles receive additional load. However, the main goal of performing reverse hyperextension is stretching of the back and prevention of curvature of the spine.

During the exercise, the risk of spinal injury increases. It is rarely performed with a lot of weight, which allows you to use quite heavy dumbbells.

Hyperextension is suitable for athletes with different levels of physical fitness and is especially recommended for those who want to restore shape and stretch muscles after a long break.

Muscle work

When performing reverse hyperextension, the main work falls on the muscles of the buttocks and tendons, the hamstrings and the square muscles of the waist.

The body is stabilized by the work of the muscles of the press, the hands remain motionless. Movement occurs only in the hip joint. This part of the body is large and strong, which allows the use of loads during the exercise. But for a safe and effective workout, you need to warm up well. To do this, simply rotate the pelvis for a few minutes, crouch and walk in place, lifting your knees high.


Back hyperextension is an excellent training for those who want to pump up the buttocks and the back of the thighs. For the rapid development of muscles you can use the load. The load will move from the waist to the muscles of the legs and buttocks – so you can avoid injury to the spine.

Exercise is widely used in physiotherapy as a therapy for pain in the back and clamps. It strengthens the back muscles and stretches the spine well. However, in the presence of serious illnesses before performing it is better to consult a doctor.

Exercise can be performed on a Roman chair, bench or on a special simulator. The reference point is the press.

So, lay your belly on the bench. In this case, place the pelvis so that the legs do not touch the floor. Put your hands on the bench. Keep the blades together. This is the starting position.

On exhalation, slowly raise the straight legs until a straight line is formed along with the body. Hold at this point for a few seconds, straining the muscles of the buttocks. On inhalation, lower your legs without sharp jerks and return to the starting position.

You can complicate the exercise – perform reverse hyperextension in other ways:

  • with the bending of the legs;
  • on a special simulator for hyperextension;
  • on the bench at an angle of 45 degrees;
  • on fitball.


To get the maximum effect from reverse hyperextension, observe the following rules:

  • Perform the exercise 12-15 times for 3-4 approaches.
  • Do not move the body while lifting the legs. This reduces the effectiveness of the workout and can injure the lower back.
  • Do not tilt your head back, keep it straight. Take care not to overexert the neck. This can cause stretching of the muscles.
  • Lower your legs slowly and control the tension in your muscles.
  • Strain the buttocks. Monitor the muscles during exercise. This will increase efficiency.
  • Do not hold your breath, breathe smoothly.

The Bulgarian squat and reverse hyperextension are popular among many athletes. Include these exercises in your training program – make the figure taut and embossed.

In the fitness club “Mango” you will learn how to properly train muscles. Register for  personal trainings  – our instructors will prepare you an individual fitness program and select a suitable set of exercises.

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