You want a firm butt? Then you should train your gluteus minimus. You can find the best exercises for a firm butt here!
Whether in jeans, shorts or a little black dress - a perky butt is always well received. A toned backside is not only beautiful to look at, but also has many benefits for your health.👍🏼
If you want to train your bottom, you should first learn a bit about the muscular build-up know.
Whether our buttocks are tight or we have a flabby backside - they all have one thing in common: the bottom consists of three muscle groups.
If these are specifically trained, nothing stands in the way of a firm bottom.🍑
For every butt shape there is the right training method. You can find out more in our article Butt types workout read up.
This time we are concentrating on the Gluteus Minimus.
Table of contents
- How the buttocks are built
- What equipment helps you train gluteus minimus
- Do proteins help with gluteus minimus training?
- Your We Go Fit nutrition plan for the ultimate butt workout
- Exercise gluteus minimus: The most effective exercises
- How often you should train your butt muscles
- The most common butt training mistakes
How the buttocks are built
No matter whether you are very thin, have a little more flab on your hips, are tall or short - the bottom is the most important thing. anatomical always seen equal built up.
There are 3 large butt musclesthat you can train. If you want a tight butt, then you should pay particular attention to these three muscle groups.
Training the largest muscle in your backside alone will get you not to your destination.🙅🏼♀️
But let's look at this in more detail.
Your butt consists of the gluteus muscle
- Minimus
- Medius
- Maximus
The M. Gluteus maximus you see, when you lateral in front of a mirror. In the profile view, it is curved outwards and forms the largest part It is responsible for hip extension and stabilizing the thigh. It also prevents your pelvis from tilting forward.
The middle gluteal muscle lies almost completely under the gluteus maximus muscle. It is used for the lateral rotation and lifting movements of the hip and is a short muscle, thicker as well as fan-shaped more arranged Muscle.
A well-trained middle gluteal muscle ensures a beautiful look and also supports the upper half of the buttocks.
The small gluteal muscle lies much deeper than the middle and large gluteal muscles and, together with the gluteus medius muscle, forms the gluteus medius. Silhouette of the hips.
If you train the gluteus minimus well, the Fat accumulation between the thighs and the pelvis prevented. This is precisely the area where there is often a lot of fat mass.☝🏼
One speaks here also from the so-called Banana fold. In other words, the transition between the buttocks and thighs, where the gluteus minimus is involved.
What equipment helps you train gluteus minimus
You can do most of the exercises without aids make. But there are a few where it's worth reaching for little helpers.
Here's a brief introduction to the equipment I wouldn't want to do without for my booty workout 😁
Theraband
The Theraband is a Resistance band from Latex. It is also known as a gymnastics band or latex band. It is mainly used in physiotherapy, but is also increasingly finding its way into home gyms. It can be used to do lots of great exercises for the upper and lower body.💪🏼
You can knot it together, pull the ends or hook the tape by the door, radiator or other objects.
There are different levels of difficulty, so that you can adapt it to your fitness level.
Miniband
Similar to the Theraband, the Miniband also consists of elastic material. The difference is that there is a continuous smaller loop is. It is wrapped around the lower legs or thighs during bottom training. It can also be used to train the upper body and core.
I love it because it is so versatile and hardly takes up any space.💪🏼😁
When you buy it, you always get a Set from 3-5 ribbons. Perfect for Beginner and Advanced.
Kettlebell or dumbbell
May it be a little Weight be? Yes, please. If you want to train your gluteal muscles, feel free to add a little weight. Beginner but should be purely with their Body weight start.☝🏼
Advanced users can increase the weight bit by bit. You don't need a bulky barbell for this. Small dumbbells or kettlebells will also do the trick. You can use them also for Arm training and the Core workout use.
A little more practical are dumbbells as a set. Then you always have the right dumbbell at hand.
Do proteins help with gluteus minimus training?
Proteins play a important role in muscle building and recovery after training, which also applies to the gluteus minimus.
When you train the gluteus minimus, you go through a process in which small Damage in the Muscle fibers which then have to be repaired.☝🏼
Proteins are essential for this repair process as they help to heal and strengthen the muscle fibers, which ultimately leads to Muscle building leads.
Proteins, like those of Foodspring for shakescan be a convenient and effective way to increase your daily protein intake, especially if you struggle to get enough protein from food.
They are particularly useful directly after trainingas the body is particularly receptive to nutrients during this phase and can absorb proteins quickly to support the healing and rebuilding process.💪🏼😁
However, they should not the Main source protein, but a supplement to other protein-rich foods such as meat, fish, pulses, nuts and dairy products.
Your We Go Fit nutrition plan for the ultimate butt workout
Now that you know how important Proteins and a balanced Nutrition for your dream butt, let's talk about the next step: your Nutrition plan.
We Go Fit is here to help you do just that. With a personalized menu tailored to your needs and key data (such as weight, age or allergies). customized nutrition plan you not only get recipes that are rich in high-quality proteins, healthy fats and complex carbohydrates, but also customized meals that support your muscle recovery and growth.💪🏼😁
A We Go Fit nutrition plan takes your individual daily routine, your preferences and any intolerances to ensure that you not only train your gluteus minimus optimally, but also promote your general health.
Plus: We Go Fit helps you to stay hydrated and keep the right balance of vitamins and minerals your body needs to stay strong and recover from workouts.
👉If you are interested in this, you can try out our We Go Fit nutrition plan!
Exercise gluteus minimus: The most effective exercises
As you can see, each of your buttocks has muscles important tasks. That's why you should pay equal attention to them. As the small gluteal muscle is often neglected, we will show you the best exercises to train the gluteus minimus.
For each exercise you do three sets with each 12 repetitions.
1. squat
- Start in an upright position. The legs are open a little more than hip-width.
- The tips of the toes point slightly outward.
- Hold your hands in front of your chest.
- Now do a squat by lowering your butt until it is about level with your hips.
- Make sure your back is straight and that you do not stretch your head too much
2. standing lateral leg lift
- Stand up straight.
- You can place your hands on your hips or fold them in front of your body.
- Lift one leg off the floor and slightly bend the standing leg.
- Lean slightly to the side of the standing leg.
- Now open the legs as wide as you can and keep the leg always slightly tense.
You can also do this exercise with a Miniband or Theraband execute.
Fancy a firm butt? This is how you build muscle!
3. train gluteus minimus with lunges
- Stand up straight.
- Put your arms on your hips and take a big step forward.
- Now lower your butt until the front upper and lower leg form a 90° angle. The butt is at the level of your knee.
- Attention: The knee must not protrude over the toes!
- The back is upright and the back knee does not touch the floor.
- Hold the position for 3-5 seconds and then change the leg.
- 1x right and 1x left = 1 repetition
4. deadlifts
- Open the legs a little wider than shoulder width.
- Grab a dumbbell with both hands.
- Bend the legs and lean the upper body forward.
- Stretch the buttocks as far back as possible.
5. bulgarian squat
If you want to train your gluteal muscle with the Bulgarian squat, you need a Armchair, a Coffee table or a Sofa. It is important that you can rest your leg on it and keep your balance. The elevation really strengthens your booty.💪🏼🍑
- Put your right leg on the seat of an armchair.
- The left leg is one meter away from the chair.
- Fold your hands in front of your chest.
- Bend the front leg. Make sure that you do not push the knee over the toes. If this happens, increase the distance between the chair and the standing leg.
- And go back to the starting position.
6. train gluteus minimus with side walk
- You start with a simple squat. The band is at the level of your ankles.
- Stay in the squat and step to the side with the left leg. The miniband is now on tension.
- Walk three steps to the left, then three to the right. You remain in the squat position throughout.
These are the perfect jeans for your butt shape!
7. lateral lunge
- Stand on the exercise mat.
- Open the legs wide and lean the upper body to the right side.
- This will stretch your left leg through.
- Angle the right leg. The hands are best held in front of the body.
- Lower the hips and then press back over the right leg to the starting position.
- First do the exercise 12 times on the right side and only then change the leg.
8. gluteus minimus train with the bridge
- Lie down on the mat.
- For the bridge, first place your arms on the floor parallel to your body. Your palms point downward.
- Then place your legs bent.
- Now lift your pelvis so that your body forms a straight line. Tighten your buttocks.
- Hold for 8-10 seconds and lower again.
- However, the buttocks are not placed on the mat. In addition, tense your core, thighs and buttocks to perform the exercise more efficiently.
9. fold up knee with mini band
A wonderful aid for training the gluteus minimus is the Miniband. I recommend getting one so that you can train the small gluteal muscle even more specifically 😁
- Lie sideways on the exercise mat. Support yourself with your lower elbow.
- Place the front arm on the mat to make it easier to keep your balance.
- Angle your legs and place the mini band just above your knees.
- Now lift your knees, but keep your feet on top of each other. Work only with the knees and fold them up as far as you can.
10. train gluteus minimus with fire hydrates kicks
- Get into the quadruped position.
- Now lift your left knee sideways into the air. So that it comes at the level of your hip.
- And lower again.
- Do 12 repetitions per leg and only then switch sides.
How often you should train your butt muscles
That depends very much on how fit you are and what your goal is. As Rule of thumb apply 2 to 3 Workouts per week.
Beginner should use their po 2 times a week train. This involves 20 minutes per unitt is completely sufficient. The best way to strengthen your bottom is to keep exposing your muscles to new stimuli.💪🏼😁
And for those who don't yet know: Muscle growth in the Recovery phase and not during training. That's why breaks between sessions are so important.
What is the best butt exercise? Find out here!
The most common butt training mistakes
To ensure that you really train your gluteus minimus effectively, you should Avoid mistakes.
Too much cardio
Cardio training has numerous positive effects on your body. As well as improving your stamina, it strengthens your cardiovascular system and helps to reduce stress. But beware: cardio does not form your Body. Strength training is responsible for this.☝🏼
You can use cardio as Supplement to your strength training. However, if you want to train your gluteus minimus, you should focus on exercises that strengthen your glutes.
Monotonous training
Exercises are ideal for a firm bottom, that your Stretch hips. Exercises such as squats, deadlifts and lunges put strain on the gluteal muscle during hip flexion. For example, when you straighten up during a squat, your booty works against the resistance and stretches your hips.🍑
To work your butt in hip extension as well, you should do exercises in horizontal positions like glute bridges. When you extend your hips against the resistance, your butt muscle is contracted and working at full speed.
You should also incorporate exercises into your workout that Abduction include. In other words, where you spread your leg away from your body. This is the perfect way to train the gluteus minimus.
Also make sure that you improve over time and new stimuli sets. You can do this with various fitness gadgets or you can vary the number of repetitions.
Too few calories
A good butt workout aims to stimulate your muscle growth and give your butt a nice, round shape. In order for the muscles to grow, you need not only the training stimulus but also the Proper nutrition - I have already explained this to you at the beginning.
Make sure that they balanced is and you with enough energy supplied. The muscle cannot grow if there is a calorie deficit. How high your calorie requirement is depends on the individual 🍴.
Do not overdo it
Even if you are very motivated right now, you should slow approach. It's better to do fewer repetitions and do them really cleanly than to do too many and do them sloppily.
Tighten your buttocks firmly during the exercises. Concentrate entirely on your gluteal muscle while performing the exercise. Exercises with your own body weight are completely sufficient for this. You should only use weights when you are in 3 rounds of 15 repetitions each without getting tired.💪🏼
Our conclusion
If you want to train your gluteus minimus, you now have the best exercises for it. You can do them all in the Living room and yet they are right effective. But don't despair if the workout doesn't work straight away. Muscle building takes time. Especially if you haven't trained before.
Have fun with your booty workout!
To browse further:
* Advertising & affiliate links: Our website is financed by advertising and affiliate links. As a partner of linked stores (e.g. Amazon) we earn from qualified sales.
Read more
