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.
Principles of training for working out the buttocks
Before considering the basic rules of training, you need to consider what functions the gluteal muscle performs.
She is responsible for several important points:
- Fixation of the hip joint.
- Ensuring a straight body position.
- Make it possible to form an attractive upright gait.
- Hip abduction and rotation.
Many people also train because beautiful buttocks attract attention. To give this muscle group an attractive appearance, it is not enough to do squats; you need a whole set of exercises.
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.
Women like strong male buttocks | Exercises for the buttocks
The anatomy of gender relations is incomprehensible and mysterious. There is an opinion that the way to a man's heart is through his stomach. In fact, almost all ladies establish their romantic relationships through the butt. And through the men's.
The fact that men's buttocks are approximately equal in attractiveness to women's breasts can be safely concluded, even based on signs on public toilets, where men's shoulders are inverted women's hips. This fact is also confirmed by sociologists who claim that more than 80% of women, when meeting a man, first of all pay attention to his buttocks.
Anybody is happy about an elastic male butt
Even if a girl is sick of photographic images of pumped-up guys, the owner of pleasant roundness below the back is subconsciously perceived by her as a good partner. There are several reasons for this.
Strong buttocks are an indicator that a man leads an active lifestyle. This is also a sign of complete order with the level of testosterone, the hormone responsible for male activity. A man can perform reciprocating movements of the pelvis during family duties, and in the required quantity, only if he has well-trained buttocks and back muscles.
An elastic butt looks more aesthetically pleasing, fits better in the hand and at the same time is a guarantee that a man will be able to drag his beloved to bed, even if the latter is on the fifth floor in a building without an elevator.
That is why the presence of a strong male butt in sight is often perceived by women as a signal for immediate reproduction. So training your buttocks is kind of a matter of survival.
Functional purpose of the buttocks
Unfortunately, not everyone is able to appreciate the role of the fifth point in the issue of procreation. People know very little about the true purpose of our buttocks, and therefore they constantly attribute strange functions to them.
In fact, the buttocks belong to the category of translational muscles, that is, those that are responsible for maintaining correct posture. A toned butt saves your back from excessive stress.
When carrying heavy loads, it works along with the muscles that straighten the spine.
And during fast running, climbing stairs, cycling or simple walking, the buttocks help the muscles of the thigh and lower leg perform horizontal locomotion of your body, preventing your legs from getting tired faster than expected.
It will be useful for fans of weight training to know that the fifth point is a kind of center from which the physical form of the whole body will build. Insufficient strength and endurance of the gluteal muscles can impose its limitations on both the process of losing weight and gaining muscle mass.
A 30- or 40-minute cardio workout on a stepper or treadmill at a decently elevated angle will simply not be possible for someone with a skinny butt.
A weak butt in terms of strength will also not allow you to have strong legs and back, since the weights sufficient to solve such a problem in deep squats and various deadlifts will be available to you no more than J. Lo’s buttocks are for the now rejected Ben Affleck.
How to train your buttocks
You can deal with your buttocks during training in different ways, depending on their current condition. As a rule, visitors to gyms and outdoor sports grounds who are concerned about the condition of their rear are divided into two groups.
The first ones want to pump up their buttocks and give them an attractive appearance. The latter are eager to get rid of the fat deposits accumulated in the buttock area. Both problems can be solved with fairly simple but labor-intensive work. It is difficult to pump up the buttocks in the field, since these muscles are initially very strong.
Hundreds of squats and regular running up the stairs in your entrance are not enough. Targeted butt training from scratch will require at least a traditional gentleman's set - a barbell and a pair of dumbbells.
If the volume of the back of your body suits you completely and you just want to hone the shape of your butt, cultivate walking on the steppe with deep steps.
The deeper you “sink” with each step, the more your buttocks will stretch and contract. Train in this way regularly, at least three times a week, stretching the process for 40 minutes. If you are a dynamic person and don’t like to mark time, you should give preference to cycling. But not sitting, but standing.
In this position, the buttocks will work 50 percent more. Try to go on bike rides at least three times a week and go around all the area attractions you know. In a couple of months, all these manipulations will allow you to become the owner of a strong and sculpted butt. It’s okay that only selected ladies will see all the facets of this diamond.
Rare things are valuable because they are not in the public domain.
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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.
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.
What are men's workouts designed for?
Fitness programs are often focused on a comprehensive workout of the whole body. At the same time, the legs and buttocks are not trained with different exercises. To develop them, multi-joint elements with a constant progression of weight are used - squats, leg presses, lunges, etc.
The strength nature of the training provides sufficient load on the entire lower body, which almost completely eliminates the need to use isolated exercises.
Accented loads on the buttocks are used only by those men who want to tighten this muscle group. More often, such elements are used in general strengthening and fat-burning workouts. This type of exercise does not involve building large muscle volumes, but serves to form a slender silhouette. Therefore, athletes use their own weight or light gymnastic equipment (dumbbells, weights) as weights.
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.
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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