Buttock Exercises: Advanced Level Workout Plan

This is a set of buttock exercises for an experienced gym athlete using the super-series techniques and increasing pyramid (decrease repetitions in order to increase loads). It is a training also composed by exercises with constant series, but always with a heavy intensity. The goal is to lead the muscle to muscle failure , leading to the breakdown of the largest number of muscle fibers.

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The rate (execution speed of each series) will be in the eccentric and concentric phase of 3s. This training should be done twice a week and always with a distance between workouts of 48 to 72 hours.

It is recommended at the beginning of each workout to warm up for 10/15 minutes by bike and at the end of the workout to do stretchesthat help increase and enhance well-being and avoid cramps and injuries, preventing and reducing muscle pain.

Buttock Exercises Repetition Execution speed Break 
between series
Squat free with deep bar 
Stiff series
5 × 18,16,14,12,12 2s / 3s 60 to 80s Heavy
Squatting between steps 
Lounges inverted unilateral w / bar
4 × 14,12,12,10 2s / 3s 60 to 80s Moderate
Bulgarian split 
Extension hip 3 supports
4 × 15 2s / 3s 40 to 60s Moderate
Stretching 3x30s 
(each leg)

The best exercises for glutes

1. Free squat with barbell (deep)

There is a scientific study comparing the work of the leg muscles in terms of electromyographic action. The free squat had 43% more muscle action when compared to squatting at Smith. At the beginner level squatting at Smith is always a better option, it almost serves as a preparation for free squatting.


The first step in performing the squat properly is to keep your back steady throughout the movement by positioning yourself with the bar on your back and holding your hands, holding the bar, closer to your head and with your elbows pointing toward you. floor.

Position of the feet: When bending the knees and “flipping” the hip back (sitting position), the spine can arch, even if you do not want it or the knees can cross the tip of the feet. To prevent this from happening, you need to move your legs apart and point your feet slightly outward. This allows your knees to work “out”, keeping your back straight and not letting you advance too far ahead of your feet. For greater activation of the buttocks it descends a little more than 90º .

Buttock exercises: Squatting with free barbell

Buttock exercises: Free squat with barbell

2. Stiff

The stifff is an exercise for buttocks that due to its wider arc of movement  strongly requests the glutes .

It can be done with your knees extended or slightly flexed. With the knees extended, there is a greater demand on the hamstrings. When you flex your knees slightly, your glutes are much more sought after. Even though the knee is involved, it must remain completely static, that is, it should not actively participate.


To begin the exercise, position yourself with your legs close to each other, your knees slightly flexed, and your hands holding the bar at a width slightly larger than the shoulders. Put the shoulders back (retracting the shoulder blades) and raise the load maintaining the natural curvature of the spine. Raise the load until the column is perpendicular to the ground. Then lower the load until you feel the later ones being stretched or even the weight slices almost touch the floor.

Buttock Exercises: Stiff

Buttock Exercises: Stiff

3. Squatting between steps (squatting juice)

The squat between steps (or sumo) has as characteristic to be realized with the leg in abduction. In this way, in addition to the muscles already involved in the natural process of squatting, we will have a greater participation of the adductor muscles, which can be considered small and that are of extreme importance due to their great stabilizing potential.


To perform this exercise for buttocks you must put two V-shaped steps and one foot in each of them in the middle of the steps. Pull your legs apart and bend your knees to the sides, allowing your hips to bend back, keeping your back straight and your knees pointed in the same direction as your tiptoes. It goes down until the knees and hips are fully folded. Extend your knees and hips until your legs are straight. It is important to take a deep breath before starting to go down and exhale as you go up.

Buttock exercises: Squats between squats (or sumo squats)

Buttock exercises: Squats between squats (or sumo squats)

4. Lunges (bottom) inverted unilateral with bar

One of the butt exercises most used in lower limb training. The knee flexion, extension of the hip in the front leg and a slight flexion in the back leg generates an activation of the muscles of the region of the quadriceps, hamstrings and also the gluteus . In this variation the stride will be back and slightly to the side, with one leg at a time, to give greater emphasis to the glutes.


Position the bar above the trapezoids and behind the shoulders. First take a step back with one leg, not towards the body but slightly inward. Place your leg first with your heel and then with your forefoot. Lower the body by flexing the knee and hip of the front and back legs until the knee of the back leg is almost in contact with the ground. Join the leg that is behind the front leg and do the leg with the opposite leg. Keeps your torso straight.

Exercises for Buttocks: Inverted Lunges

Exercises for buttocks: Lunges inverted

5. Bulgarian split

Unlike traditional barbell squats, this variant puts less pressure on the spine and lower back. This Bulgarian variation is certainly the most advised for those who have spinal problems , not only because there is not the weight of the bar on the back, but also because it is a one-sided exercise and soon performed with less load. Being done unilaterally is also one of the exercises indicated to correct asymmetries.


Hold the dumbbells without bending the arms backwards to the bench. Support the instep on the bench. If you feel more comfortable you can support only the tip of the foot. Fleinate the front leg until it has a 90º angle. The front leg should not tip toe, but if you feel comfortable there is no problem if you pass slightly. Throughout the exercise the abdominal must be contracted and the spine erect.

Exercises for glutes: Bulgarian split

Exercises for glutes: Bulgarian split

6. Hip extension 3 supports with extended leg

This gluteal exertion has as main objective the training of the gluteus maximus . However, its execution may accentuate other muscles that are associated with movement, being more or less efficient according to the range of exercise.


On three supports (arms, knees and feet on the floor), raise one of the legs to hip height and turn the tip of the foot until it almost touches the floor. At the end of the series, do the same with the other leg. Distribute your body weight well so you do not overload the support leg. It keeps the spine and pelvic floor stable and the abdominal area contracted.

Buttock exercises: Hip extension 3 supports

Buttock exercises: Hip extension 3 supports


Buttock Exercises: Stretching Anterior Thigh
Stretch fore thigh
Buttock Exercises: Stretching Back of the Thigh
Elongation of the thigh
Buttock Exercises: Maximum gluteal stretching

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