What do women pay attention to when they see a man? Broad and powerful shoulders? Biceps? Eyes? But no, most women call the buttocks the most attractive part of the body!
Although the basic exercises are generally similar for both sexes, it will be much easier for a man to pump up his buttocks if he uses special techniques. In this article you will find the most effective tips. Gradually add the proposed exercises to your workout to gain muscle mass, combine, complicate and look for alternatives.
Butt exercises for men
Combine compound and isolation exercises. Different muscle groups require different types of stimulation. The gluteus maximus muscle responds better with growth and to complex exercises for pumping up the legs and hips, such as squats, lunges and deadlifts of various types. The gluteus medius and tensor fasciae lata can be engaged with various abductions, swing movements, and static-dynamic techniques.
In general, pay attention and remember how you feel while doing the exercises so you can then adapt your workout.
Squats
This is the most common exercise for pumping up the buttocks of athletes of any gender. Just throw the barbell over your shoulders and squat with it. Start with a light weight - no more than 30-50 kg, depending on your current condition and weight. In the future, gradually increase the load.
Front squats. This is a basic exercise for training legs for more experienced athletes with a developed shoulder girdle, as it is more convenient to place the barbell on the chest. The exercise engages the quadriceps, hamstrings, gluteal muscles, and stabilizer muscles of the front and back of the body. When performed, the load on the back and the possibility of knee injury are reduced.
Front squats with barbell
With the disk moving. Place the disc on the floor. Place the barbell on your shoulders as for regular squats. Place your right foot on the disc. Do a squat. As you exhale, rise up. At the top of the movement, step onto the disc with your left foot. Step down to the floor and use your left foot to move the disc to the left and stand on it. Repeat on the other side.
Squats with moving disc
Squats with a barbell with expanders. Place resistance bands over the ends of the bar and secure them to the bottom of the squat rack. Stand under the barbell and place it on your shoulders as for regular squats. Start squatting, moving your pelvis back. When rising, push off the floor with your heels. Throughout the entire exercise, your gaze is directed forward.
Squats with a barbell with expanders
Complete 3 approaches in total: the first - 15-20 repetitions, the second - 3 less and, finally, the last - the maximum possible number of squats. Take a three-minute break between sets; a short pause will allow you to restore your breathing.
Exercises for the buttocks on machines
The classic ones include leg raises in the simulator. As you exhale, slowly spread your legs apart as far apart as possible. Pause and bring your legs together again as you enter. Remember that your upper body is motionless.
Breeding legs in the simulator
On the block, swinging back with one leg will be invaluable for you. Place the leather ankle cuff and attach it to a low block. Stand facing the scales. Bend your knees and hips slightly and squeeze your buttocks. As you exhale, slowly move your leg back in a semicircular arc. Slowly return to the starting position
Swing back with one leg from the lower block
These exercises will give maximum effect at the end of the training.
Chair against the wall
Starting position: standing against the wall. The head, shoulders and buttocks should be pressed firmly against the wall. Now you need to squat down, bending your knees so that your hips form a right angle with the wall. The feet are firmly on the floor, breathing is free. The gaze is directed straight. Fix in this position for 30-60 seconds. After completing the exercise, you need to rise up smoothly, avoiding sudden movements.
Number of repetitions – 1 repetition (from 30 to 60 seconds).
Advice. Place your hands on your knees. Try to rest your back against the wall as much as possible and your heels against the floor.
Contraindications. Knee injuries.
What exercises can you do at home and in the gym?
To pump up your buttocks at home, a man does not need to do anything supernatural. Include these 5 types of simple exercises in your program, and quick results will not be long in coming.
Exercises with kettlebells
Russian swings are a powerful exercise that develops explosive power and strengthens the muscles of the hips, back and buttocks. It is used by strength athletes to help develop proper pelvic motion for exercises such as squats or barbell lifts.
Russian kettlebell swings
More exotic for our purpose include squats while holding a weight in one hand. With one hand, lift the kettlebell to your shoulder and press it overhead. Turn your wrist with your palm facing forward. Hold the kettlebell with your straight arm and perform a squat. The knees are turned to the sides. The gaze is directed forward.
Squats holding a kettlebell in one hand with the kettlebell overhead
The need for constant concentration and the inclusion of stabilizer muscles make this exercise one of the best in its class.
Running with high knees
To pump up the buttocks, a man needs to run, raising his legs as high as possible. This technique perfectly warms up the necessary muscles. Moreover, it is not so much the duration of the exercise that is important, but its technique. It is enough to practice up to 10 minutes a day 4-5 times a week, and excellent results are guaranteed!
Walking on your buttocks
If you include walking on your buttocks in your daily program, you can achieve rounded shapes quite quickly and without much effort. The point is this: you sit on your butt and begin, straining each buttock in turn, to move around the room or gym.
In addition to it, you can also use a massage roller.
Stretching the gluteal muscles on a roller
Sit down and place a cushion under your buttocks. Bend your knees and place the ankle of one leg on the knee of the other. Roll on your buttocks until you feel tension in your muscles. Hold for 10-30 seconds
Jumping rope or obstacle
Cardio load is extremely important in the structure of your training. For example, jumping rope is useful for strengthening the gluteal muscles. 3 sets of 40-70 repetitions at least once a week - and you will get in shape, quickly pumping up your gluteal muscles to the desired parameters.
Jumping rope
Jumping over obstacles also involves all muscle groups of the butt, is useful for warming up and at the same time develops coordination.
Jumping over obstacles
Set up some barriers. Stand in front of the first obstacle with your feet shoulder-width apart. Jump with both feet, swing with your arms. When you land, bend your knees. Jump over the next barrier.
Bodyweight exercises
The simplest and most effective exercises for men include the “Bridge” and “Chair” and swings in all their variations.
One leg bridge
Wall chair with weights
Leg abduction (swing back with a bent leg) is another simple and effective exercise that will allow you to quickly pump up the gluteal muscles like men without additional equipment: get on all fours and begin to move each leg back up in turn. Reach higher, squeezing your gluteal muscles. You can put weights (weights) on your legs for additional effect.
Swing backwards with a bent leg
Study more information on how to pump up your buttocks in accordance with the anatomical features of this muscle group and all the exercises for the buttocks in the base.
The best butt exercise for men at home
Lunges with weights under the foot. Kettlebell lunges also allow you to train balance and stability. When performing this exercise, all the muscles of the torso work. Double effect on both the latissimus and gluteal muscles.
Lunges with weights under the foot
This exercise in training is usually combined with barbell squats and leg curls on a machine to better work the gluteal muscles and quadriceps.
The benefits of exercise are multiple:
- Development of coordination. Lunges without weights in themselves are a difficult exercise in terms of coordination, when we add the movement of the kettlebell under the hip, we need to monitor not only our own weight, but also the timely transfer of the kettlebell under the leg - in its changing center of gravity. All small muscles of the gluteal group and stabilizer muscles are included.
- Exercise will help make your legs more resilient. This movement has characteristics close to static-dynamic exercise.
- Benefits the spine and upper back. Most exercises make the back too focused tense, and these lunges, on the contrary, remove the load from the spine due to the distribution of the load and their dynamic nature. If you have back problems, this exercise is perfect for you.
Nutrition tips
And, of course, what kind of stone buttocks can we talk about if the cockroaches, looking at you, collect all the crumbs from the floor back into a sandwich, if only you, poor fellow, would eat?
In order for muscles to grow, and this doesn’t only apply to the buttocks, you need to eat enough protein so that you have the strength to train, you need to eat enough carbohydrates, so that you have a normal metabolism, you need to eat enough fat.
In order to gain weight, you need to consume 2-2.5 g of protein, 3-5 g of carbohydrates and 0.7-1 g of fat per 1 kg of body weight.
In general, to make it impossible to take your eyes off your buttocks, you need to first of all work in the kitchen, and not in the hall. I wrote about this in more detail in an article about nutrition for gaining muscle mass.
The role of anatomy in butt training
Ignoring the back in training the buttocks, and in particular the upper part of it, is one of the common mistakes when training the back of the body. Fascia, the paper-like substance surrounding muscle tissue, can limit or stimulate muscle growth. According to the fascia theory, the hips and buttocks are connected to the upper back. Training these areas together stretches the fascia and stimulates muscle growth. Do you want to pump up your buttocks? Then train your latissimus dorsi.
When building a training program, we recommend that beginners combine these groups within one day.
Fundamental Patterns of Movement
Before jumping into the tests itself, it is important for you to understand that anyone should be able to complete them without problems. They are based on the fundamental features of human movement. This means that if you were unable to successfully complete one or both tests, you are lacking some basic ability necessary for healthy and efficient movement. As already mentioned, very often difficulties arise when performing these tests. There's nothing to worry about here: you'll just need to relearn. At the end of the article there are specific sets of exercises designed to restore your lost capabilities. So don't worry, you will find everything you need here.
Workout to pump up your buttocks
Pulling your legs to your chest on a horizontal bench
- 3 sets of 15-20 reps
- Body part: Press Equipment: Body weight
Plie squats with dumbbells
- 3 sets of 12 reps
- Body part: Quadriceps Equipment: Dumbbells
Hack squats
- 3 sets of 12 reps
- Body part: Quadriceps Equipment: Exercise
Squats with dumbbells
- 3 sets of 15 reps
- Body part: Quadriceps Equipment: Dumbbells
Lunges with barbell to the side
- 3 sets of 10-15 reps
- Body part: Quadriceps Equipment: Barbell
Lunges with a barbell
- 3 sets of 8-10 reps
- Body part: Quadriceps Equipment: Barbell
One leg bridge
- 2 sets of 15 times on each leg
- Body part: Buttocks Equipment: Body weight
Exercise "Bridge"
- 3 sets of 10 reps
- Body part: Buttocks Equipment: Body weight
Breeding legs in the simulator
- 3 sets of 12 reps
- Body part: Buttocks Equipment: Exercise
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For training at home, you can take the following training as a basis, to which you can add exercises from our review if desired.
Still having problems?
If after a few weeks of doing the beginner exercises you still can't do the more advanced variations of the exercises, try stretching your hip flexors as much as possible. Do this throughout the day and before performing the exercises described. Essentially, your hip flexors do the opposite of what your glutes do. They can interfere with the activation of your glutes by being too hard. Since we all sit too much, excessive tightness in the hip flexors is common. The techniques in this article are guaranteed to help you look better, move better, avoid injury, and get much more out of your lower body workouts. Source
Exercises for the buttocks:
Lunges are the best exercise for tightening your buttocks.
Fitness at home: Swing back with a straight leg
How to pump up your buttocks without equipment
Bulgarian split squats with dumbbells
- 3 sets of 15-20 reps
- Body part: Quadriceps Equipment: Dumbbells
Bodyweight walking lunges
- 3 sets of 15-20 reps
- Body part: Quadriceps Equipment: Body weight
Gluteal Bridge
- 3 sets of 15-20 reps
- Body part: Buttocks Equipment: Body weight
Squats without weights
- 3 sets of 20-30 reps
- Body part: Quadriceps Equipment: Body weight
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The main conditions for weight gain
It is not necessary to contact various kinds of specialists: nutritionists, trainers, and so on. It is very possible to achieve stunning results at home. The most important thing is to set yourself a goal and work hard towards it.
For proper weight gain, it is important to know and follow the main principles:
1. Proper and timely nutrition: gaining weight does not mean getting fat. There is no need to eat everything: fatty foods, high-calorie foods. This will make it easier for fatty tissue to form. First you need to determine what kind of weight gain is expected, what goal is being pursued. After all, you need to proceed from the expected result. The body type can be different: athletic, juicy (well-fed). If you want to have a moderately plump figure, have feminine and curvy shapes, then the option of eating more abundantly with high-calorie foods is quite suitable. However, this is fraught with cellulite and excess weight.
Therefore, it is very important to eat right, choose a diet and eat food at certain time intervals for proper absorption. 2. Systematic training, performing exercises with multiple repetitions: the end result is a gain of muscle mass. Weight is gained not only through proper nutrition, but also through diligent strength training.
When performing this or that exercise, muscle microfibers are torn. During the process of their regeneration (restoration), they grow with new fibers, increasing in volume. And this happens during every new workout. By doing everything technically correctly, distributing the load, in at least 2-3 months the growth of new muscles will be visible, due to which the volume of both the butt and legs will increase. 3. Adequate sleep and rest: in order for training not to be harmful, you need to get a good night's sleep. This time is needed to restore muscle tissue. Rest is the key to a healthy and strong body. 4. Lack of stress: as you know, when experiencing nervous breakdowns and stressful situations, the body is prone to weight loss. By spending a large amount of energy due to stress, the process of burning muscle mass begins, which is a very negative phenomenon. It leads to rapid and significant weight loss. 5. Elimination of bad habits: smoking prevents you from gaining weight. The same can be said about drug use. Alcohol promotes improper metabolism, which can equally lead to both weight loss and rapid weight gain (fat). Everything is strictly individual. 6. Monitoring your general health: getting better in your legs and butt is possible by maintaining good tone of the body as a whole. Everything is closely interdependent in our body. For example, if you have some kind of chronic disease, it will be very difficult to gain weight. Against the background of such ailments, the body is exhausted and, as a result, weight loss occurs.
All principles presented must be taken into account. Failure to comply with at least one of them can negate all efforts
