A group of exercises for this muscle allows you to pump up a girl’s ass in a short time, or create the desired relief for a man. The basis of training the largest muscles of the buttocks is squats. To speed up the process of growing the desired volume, add a load to the exercise. Kettlebells and a barbell of different weights will help to concentrate the load on a specific place, forcing the muscles to work in a stressful situation and increase in volume. All exercises should be performed regularly, training three to four times a week with an interval of one day for rest. Squats. Perform with a load (dumbbells in arms lowered directly, or a barbell on the shoulders with a weight of 20 kg or more), put the feet close together. The technique involves very slow movements both up and down, we quickly swing the ass only when we want to reduce body fat in this area. When lowering, take your ass back and up a little, keeping your back straight. Lunges with dumbbells in the hands or a barbell on the shoulders. Stand with a straight back. Take a cutting step forward with one foot, the second should stand firmly in place with the whole foot. Important: Keep your knee at a 90-degree angle and try to land in a way that will save it. Swing back with a straight leg, standing on all fours on the floor. Do it literally.