How to increase buttocks with weights

Normally we associate weights with arm or even chest exercises. However, with them we can perform leg exercises and even buttocks and increase these muscles. For this to be effective, the three important muscles in the area must be worked: the gluteus maximus, the gluteus medius and the gluteus minimus.

All three are very important, the gluteus maximus is the one that will make the butt rise, but the gluteus medius and minimus are very important to obtain the rounded and full shape that you are looking for. That is why it is important to perform exercises that work all three. Most exercises only work one of these muscles and it is usually the gluteus maximus, so minimal results are achieved. In this article, we teach you how to increase your buttocks with weights exercises that work the three muscles for their stimulation and growth.

Table Of Content

1. How often to train muscles with weights
2. Squats with weights to tone and increase the buttocks
3. Sumo squats with weights to increase the glutes
4. Moving lunges with dumbbells to increase the glutes
5. Deadlift to increase and tone the buttocks

How often do train muscles with weights?

When performing an exercise with weights, strength is also required. Therefore it is a much stronger exercise than others. For this reason, it is important to take into account the weight that is used; It is recommended that a trainer or specialist tell you where to start or what weight is appropriate for your physique. Then you must increase little by little and not in an extreme way.

Since it is a much stronger exercise, you should not train forcefully and that is why it is recommended to do this type of exercise a maximum of twice a week and rest the rest. In sports and exercises, the time dedicated to strengthening muscles is as important as rest.

How to increase buttocks with weights - How often to train the muscles with weights

Squats with weights to tone and increase the buttocks

Using the right weight, squats are one of the exercises that achieve greater toning and strength in the buttocks. To do squats with weights to increase the buttocks you must follow these steps:

  1. Although there are several positions to perform this exercise, your best bet is to place your legs just shoulder-width apart, although if you have more strength or you feel capable, you can separate them a little more and even bend your feet at an angle to the outside, as long as when this does not involve an injury. To begin, it is best to separate your legs at shoulder height if possible or start with them a little closer together and gradually separate them.
  2. In this case, it is convenient to use barbell weights in such a way that you can place it behind the neck and on the shoulders.
  3. It is very important to keep your back straight throughout the exercise and not lower your head or you could injure yourself.
  4. Then slowly bend your knees until they are parallel to the ground or even a little lower if you can get there. Everything will depend on the qualities and physical aptitudes of each one.
  5. Descend until you feel the stretch of the gluteus that comes out.
  6. Then slowly push it back in as you get up. It is important not to make sudden movements and not to bounce when we go down.

You can perform this exercise with light weight doing 4 or 5 sets of 15 or 20 repetitions. It is also important that between one and the other you rest for at least 3 minutes.

It is normal that a few days later your buttocks feel sore from having worked on them. If, on the other hand, you feel the exercise more in your legs, the next time try to separate them more and in this way you will tone your buttocks more.

How to increase buttocks with weights - Squats with weights to tone and increase the buttocks

Sumo squats with weights to increase the glutes

Sumo squats are also a good option and do not require a barbell but dumbbells or a kettlebell, so it is easier to do at home in the following way:

  1. You can use both dumbbells at your sides or just one in front of you vertically.
  2. The position is very similar to that of the squat, however in this case with the legs apart, you must place your feet facing outwards.
  3. Now grab the two dumbbells on both sides with your hands or, as we said, take a single one that weighs a little more and hold it vertically at the top, in such a way that the weight of the dumbbell pulls down.

It is important to keep your back straight and when you go down, pull your buttocks back a little and tuck them in when you go up. In this way, you will exercise it more than the legs. The arms should not bend. The reps for this exercise are the same as squats.

Sumo Squat

Moving lunges with dumbbells to increase the glutes

Moving lunges are perfect for working out at home. With heavy dumbbells and a long corridor you can perform this very easy exercise. It only consists of taking walks along the corridor with heavy dumbbells in both hands or a single barbell. This will exercise glutes and legs. The bigger the strides, the more the glutes will be exercised.

It is very similar to when we carry a heavy purchase, so if you don’t have dumbbells, you know, take advantage of that shopping moment to load your bags (yes, balancing the weight) and without bending your arms, walk home. Of course, it will be better if you take long steps.


Deadlift to increase and tone the buttocks

The deadlift is the ideal exercise to strengthen and increase the butt. It works the lower part of the buttocks and the hamstrings (the back of the knees). The deadlift is done with either two dumbbells or a barbell, but dumbbells are easier to use. It is similar to squats, but in this case, it is not done with your eyes facing forward, but rather by going down and up while the dumbbells are in front of your body. It is similar to when we try to lift a weight, for example a box, from the ground:

  1. We stand with our legs shoulder-width apart and the dumbbells on the floor horizontally and side by side.
  2. We bend the knees and push the buttocks out so that the back is parallel to the ground, but it is important to always keep it straight and not curve it.
  3. We grab the dumbbells (one in each hand) and rise slowly exerting force with the legs and not with the back.
  4. Once up, we open our arms to the sides and place them back in the center to go back down bending our knees, always with a straight back.

It is an exercise that can damage the back if not done well. It is recommended not to do more than 10 or 15 repetitions in each series with the appropriate weight.


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