< How to build a firm buttocks while avoiding the "thick" legs?

How to build a firm buttocks while avoiding the "thick" legs?

Firm buttocks is one of the most common aims determined by women in the gym. Given the sedentary lifestyle, gluteal muscles are very weak resulting in a ' flat and flabby” bottom effect, one would think that this is the right direction. The health aspect should be the most important, but if on the occasion we can achieve also good visual effect - why not. Social media attack us on each side with such slogans as "no squats, no buttocks” which suggests that squatting is the best exercise for buttocks. It's hard to not agree knowing what function gluteal muscles perform in our body. However, the squat is an exercise which, apart from the buttocks, also engages other muscle, including quadriceps, i.e. the front of the thigh. Basically when squatting, this muscle performs most of the work, while gluteal muscles play a supporting role. The effect of doing mostly squatting when training the buttocks is also increased the volume of quadriceps (front thigh), which is especially in short people. So how do you build firmer buttocks while keeping slim and slender thighs? In this case, it is recommended to do exercises where gluteus muscle is the main muscle working during the exercise, so any kind of hip thrust. When lying on your back, with knees bent, feet touching buttocks - lift your hips up. This exercise has many variations, which allows to avoid the monotony of training by changing the ways to support the back, legs or adding load. Another effective exercise is turning the legs back - here again you can come across many variations, the exercise can be performed while on all fours, with front support or standing, loading the leg with extra weight or training rubber.

Other tips


The first hours after physical exertion is the time of intensive regeneration of the body. In order for the related processes to proceed effectively and prepare the body for further sports challenges, it is worth planning the right meal after training.

Read more

Strength training — is it or is it not for women?

Women often tend to give up strength training being afraid of building too much muscle mass, which in turn leads to loose femininity.

Read more