Sprache

Unfortunately, not every woman is naturally blessed with perfect genes and a feminine-shaped body. The buttocks, in particular, are a problem area for many women. Ideally, they should be round, firm, and well-defined. However, there's good news: Each of you can train yourself to achieve your desired buttocks! Find out what you need to do here.

Basic rules for a firm butt:
Preparation
To engage in effective training, you should be well-rested and have enough energy. Before your workout, a meal containing easily digestible proteins and carbohydrates is recommended. However, be sure to allow enough time for digestion!

Furthermore, it's important not to go to the gym without a plan and randomly try out different machines. While you can always incorporate new exercises to challenge yourself, you should already have an idea of what you want to train on a particular day to stay focused.

Setting goals
To stay motivated, it's important to set regular goals. This way, you continuously challenge your body, and your training won't become boring!

If you completed all your sets with the desired number of repetitions in your last workout, aim for more weight in your next session. Or, if you feel confident enough in your training, test your maximum weight.

Consistent training
To achieve results, you should train your buttocks regularly, ideally with two differently structured training days per week. On the first day, focus on your entire leg muscles, while on the second day, target your buttocks specifically.

To continually stimulate your glutes during each training session, it's important to train them from different angles and with varied exercises. We will explain our top exercises to you later on.

Addressing weaknesses
Do you train each side individually when working on your biceps with dumbbells? Why not do the same for your leg training?

Each of us has a weaker and a stronger side. To address these imbalances, you should also target your legs individually. This is particularly beneficial for beginners when using the leg press, leg curl, and leg extension machines. By training one side at a time, you can focus on performing the exercise correctly and thus train more effectively.

Cardio
Even though endurance training may not be everyone's favorite activity, it's something you can't skip. Women tend to gain weight faster in the legs and hips. Cardio training can help make those unwanted fat deposits disappear more quickly.

You don't have to spend hours on the treadmill – short and intense HIIT (high-intensity interval training) sessions are perfect for this purpose. Effective alternatives to the treadmill include the stepper or the stairmaster.

Enough theory, let's train now!

Squats
The classic exercise for a firm butt may look easy, but it requires precise technique that you need to learn. Your foot position should be slightly wider than shoulder-width, with your toes rotated slightly outward.

This prevents your knees from collapsing inward during the squat, which could damage your knee joints. During the exercise, avoid looking down or overextending your neck during the upward movement. Keep your gaze straight ahead, and focusing on a fixed point can help you maintain that.

It's also crucial to maintain a straight back. You need to have strong core and hip stability, both for performing the movement correctly and for maintaining control when eventually squatting with heavier weights.

This will improve stability throughout your entire body and provide benefits for other heavy exercises as well. Keep your glutes engaged throughout the movement. Squats can be performed with bodyweight, a barbell, or dumbbells.

Lunges
Lunges are also a very intense exercise for the butt as they isolate the leg muscles. Start with a shoulder-width stance and hold a dumbbell in each hand. Keep your gaze straight ahead.

Begin by taking a large step forward so that your front knee forms a right angle and your back knee is close to the ground. Keep your glute muscle engaged during the movement.

As you bring your front leg back to the starting position, exhale. Repeat the exercise with the other leg. Make sure to keep your upper body straight and upright throughout the entire exercise.

The dumbbells should remain close to your body. Alternatively, you can find a stretch or corridor in the gym and walk up and down it instead of repeatedly bringing the front leg back.

Deadlifts
Another essential compound exercise is the deadlift. It strengthens the thighs, butt, and lower back. However, deadlifts are a challenging exercise where many things can go wrong. As a beginner, it's important to have an experienced athlete watch over your first attempts!

Stand shoulder-width in front of the barbell and grip it slightly wider than shoulder-width using a mixed grip, so your arms don't hit your knees. Throughout the exercise, maintain a slight arch in your back, with your head forming an extension of your spine and facing forward. Keep your core engaged.

Now, squat down. As you rise up, lift the barbell along your legs. The power comes from your lower back and legs. Make sure to move the barbell slowly and evenly, without using momentum.

Exhale as you rise up. Once you reach an upright position, pull your shoulders back and slightly push your hips forward. Then, push your shoulders forward again, pull your hips back, and slowly lower the barbell.

Whether you briefly set the weight down after each repetition or start the next repetition just before touching the ground, it's up to you. The important thing is to maintain tension throughout the entire movement.

An alternative to the "conventional" deadlift with a focus on the butt is the straight-leg deadlift. Make sure to push your hips backward and keep your knees almost fully extended. This primarily targets the posterior thigh and glute muscles.

Hip Thrusts
The most effective exercise for the butt is the hip thrust, as it allows you to isolate and train your glute muscles. Beginners can start this exercise on a mat: Lie on your back, bend your knees, place your feet hip-width apart, and lift your hips upward.

Focus on pushing solely from your glutes. If the exercise feels too easy, you can add a weight plate on your hips. Advanced lifters can take it a step further by using a barbell with appropriate weight.

For this variation, place your shoulders on a flat bench and position a barbell on your hips. The movement is the same: Press the barbell upward from your glutes until your knees form a 90-degree angle, hold the tension briefly, and lower your hips back down without releasing the tension.

Don't give up!
Before you start your training, you should be aware of the following:

1. Give yourself time!
Nothing happens overnight. Your body needs time to process your new training stimuli and build muscles. Your body fat won't disappear overnight either. Be patient with yourself and stay committed – it will be worth it!

2. Your butt still doesn't look like Jen Selter's?
Every genetics is different, so you can't work towards a specific goal and expect your butt to look exactly like a supermodel's soon. But! You can make the most of your genetics and train for your perfect butt.

3. You can't control your genetics.
You can't determine where you'll lose fat first and how your body will develop over time. Unfortunately, genes are to blame once again. However, with the right nutrition, regular cardio and strength training, you can shape and tone your body effectively.

Now it's up to you! With our tips, you are the final hurdle on the way to a firm butt. So what are you waiting for? Let's get started!