Many athletes do not consider it necessary to pump up the buttocks, working only on the classic muscle groups of the arms, chest, back and legs. They believe that girls need to take care of this part of the body more than boys.
In fact, men can benefit just as much from effective butt exercises.
Benefits of classes
Elastic and relief forms not only look beautiful, they are also physiological. There are many significant reasons for men to take a closer look at exercises for the buttocks.
The buttocks are the largest muscles in the human body, they are the ones that are involved in abducting the legs to the sides and generally provide a person with upright posture, why then do many athletes not pay due attention to them?
Pumped up buttocks allow athletes to more effectively perform a number of basic exercises.
Well-developed muscles relieve some of the tension from the back and lower back, which is especially important during intense training or during physically demanding work.
Men with a toned backside are more popular with women. Contrary to popular belief, girls consider the buttocks a sexier part of their partner’s body than the hands or eyes - this is inherent in nature itself.
It has long been proven that a man with toned buttocks is unconsciously perceived by ladies as a strong male who is able to “harvest a mammoth” and leave healthy offspring.
There are many arguments in favor of training the spicy part of the body. This applies to athletes of both sexes, and thanks to their anatomical structure, guys are even easier to pump up their butts than girls.
Regular exercises for the buttocks by men at home or in the gym can achieve excellent results.
Gym exercises for buttocks for men
Working out in the gym, a man has a much greater opportunity to pump up a lagging area of the body. In addition to a wide range of sports equipment and equipment, an additional advantage is the presence of a professional instructor at the training.
Squats
Squats are one of the most popular and effective exercises for the entire body. There are quite a few variations of the squat. The area of influence on the muscle atlas depends on the placement of the feet during performance and the presence of weights.
Along with the classic ones, front squats are quite effective. Movements with the bar on the chest, in addition to the quadriceps, significantly load the muscles of the hip area.
Technique:
- position yourself in front of the barbell, placing your feet comfortably;
- with crossed arms, take the projectile and raise it to the level of the collarbones;
- while inhaling, lower yourself down, move your pelvis as far back as possible, do not lift your heels off the floor;
- do not round the spine;
- slowly rise;
- do 12 reps.
Be sure to read: How to pump up your inner thighs at home: exercises, technique
Swing back with one leg from the lower block
The development of the target area is carried out in a special design. The exercise is performed at a moderate pace, with utmost concentration at each stage of the movements.
Performance highlights:
- set the required level of weight on the block;
- turn straight towards the projectile;
- put the ring on the lower part of the shin of one leg, clasp the support handles with your hands;
- make a smooth swing back with the working limb, without bending the body;
- hold the tension for 2-5 seconds, then return the leg to its place;
- perform 10 leads;
- change position;
- do 2-3 sets.
Squats with a kettlebell held overhead in one hand
Execution principle:
- take the starting position as with a regular squat;
- take a weight in your right hand, lift it to your shoulder, then press it above your head, palm facing forward;
- extend your left straight arm slightly to the side;
- Without changing the position of the upper body, lower the pelvis almost to the middle of the shin;
- move the load back to the shoulder, return to the starting point;
- repeat 8 times;
- change hand.
Where is the best place to train?
As practice shows, the best exercises for male buttocks are squats with weights, lunges, gluteal bridges and others that do not require special equipment.
Therefore, you can successfully develop the muscles of various areas on your own or in the gym.
Training at home is suitable for young people who do not have the opportunity or are embarrassed to visit a fitness club.
For a faster and more significant result, it is advisable to have at least prefabricated dumbbells in your arsenal, but for the first time, various objects (bottles filled with water, bags, etc.) will do.
Check out some training recommendations, watch videos of exercises on the Internet for pumping up the buttocks for men and go for it. The main secret to success in any business is a positive attitude.
So is it worth paying for a subscription, or can you successfully study at home? A significant advantage of training in a fitness club is the availability of exercise equipment, thanks to which you can work on all muscles as effectively as possible.
It should be noted that there is plenty of all the necessary equipment, which allows men in the gym to perform exercises for the buttocks with weights.
A large selection of dumbbells and barbells will allow you to gradually increase the load over time. Also, in a specialized center you can always seek advice from a professional trainer.
Everyone must decide for themselves where it is best for them to train. If you work hard on yourself, you can achieve success in any conditions.
Necessary equipment
In order for pumping the buttocks at home to be effective, you need to choose the right equipment and place for training.
Both beginners and experienced athletes can pump up their gluteal muscles at home: the main thing is to approach the process wisely. In order to start classes, you will need:
- Choose a spacious area where there will be no foreign objects or danger of injury.
- Lay out a gymnastics mat so that you can exercise comfortably on the floor.
- Buy two dumbbells. It is better if they are collapsible so that you can adjust the load as you progress.
- If you can’t buy dumbbells, a regular plastic mineral water bottle will help you: it can be filled with water or sand and used as a weighting agent.
- If you already have a good level of physical fitness, you can purchase weights for more effective training.
If you are not sure that you are performing the exercises correctly, contact a professional instructor. A few lessons will be enough for you to show him everything and check that you remember the technique - after that you will be able to successfully train on your own.
Important Tips
The shape of the buttocks is determined by genetics, but with the help of sports you can reduce the amount of excess fat and significantly strengthen your muscles. Before you start choosing a suitable set of exercises, remember a number of essential rules:
Any workout should begin with a warm-up. It doesn't matter whether men do butt exercises at home or in the fitness center. To warm up your muscles, a regular jog or a short session on an exercise bike will do. If you ignore this rule, you can easily get injured.
Use basic and isolated exercises - the buttocks consist of three different paired muscles, so they should be affected differently.
Popular exercises such as squats, deadlifts, and weighted lunges are best for working your gluteus maximus muscles. The gluteus medius and minimus muscles should be trained by performing various leg swings. This will not add volume to the butt, but will give it more rounded contours.
Remember that it is useful to perform both dynamic and static butt exercises for men. The latter include a side lunge stand, a “chair” and many others.
Use a set of 3-6 exercises, do not exhaust yourself with a large number of approaches. Start with a small number of repetitions, increasing the load over time. Be sure to take into account your physical fitness and well-being.
Allow your muscles to rest - it is advisable to train one group no more than 2-3 times a week.
Pay close attention to your technique; this will not only protect your training, but also make it more effective.
Apply strength loads, but do not immediately chase heavy weights, linearly increasing the intensity of your workouts.
At the same time, you can do running, cycling or swimming. Aerobic training will not add volume to the back part of the body, but it will actively promote fat burning throughout the body.
Don’t forget about proper nutrition - to build muscle, an athlete’s diet must contain a sufficient amount of protein products, carbohydrates, vitamins and other useful microelements.
It is advisable to completely eliminate fatty foods, sugar and alcoholic drinks or consume them in moderation.
Remember that it will take complex work to achieve significant results. In addition to exercise, it is strongly recommended to follow a diet and generally lead a healthy lifestyle.
Features of anatomy
In order to successfully pump up a man’s buttocks, he should understand how this muscle group works. Each buttock consists of:
- The gluteus maximus muscle - it is its condition that forms the appearance of the butt that we can see.
- Gluteus medius and minimus - These are located above the gluteus maximus and also need to be trained to reshape the pelvic area and make the transition to the lower torso more attractive.
The gluteal muscles work when a person straightens the body or moves the legs in certain directions (pulling them back or moving them to the right and left). Muscles can be harmoniously enlarged if you train regularly and follow the correct exercise technique.
Leading exercises
As a rule, after a good warm-up, they begin the main activities. What exercises can men develop their buttock muscles? We have already named many of them.
The most popular here, of course, are squats, lunges and deadlifts, and for medium and small muscles - leg swings.
To enhance the effect of the exercises performed, use different weights - choose them based on your athletic form, gradually increasing the load.
The main thing is not to overdo it, otherwise it can lead to muscle strain and even more serious injuries!
At the end of any workout, it is advisable to stretch or perform static exercises. Let's take a closer look at the most popular basic exercises.
Swing backwards with a bent leg
Starting position – standing on all fours. Hands shoulder-width apart, palms parallel to each other. Legs are bent at the knees at an angle of 90 degrees, feet are on their toes. The lower back is not arched, the abs are tense, the shoulder blades are retracted. Beginning of the exercise - the right leg smoothly rises up without changing the angle at the knee, after which it returns to its original position. The movement is performed 15 times for one leg, then for the other.
The number of repetitions is 15 times on each leg.
Advice. In the starting position, you need to inhale, and exhale at maximum effort.
Contraindications. Knee injuries.
Squats to train the gluteus maximus muscles
Perhaps, squats are most often used by athletes of any gender who dream of getting firmer buttocks. For greater effect, exercises are performed with different weights - a barbell or dumbbells.
It is extremely important to understand how to perform squats technically correctly. Otherwise, there is a high risk of serious injury, because the exercise creates a strong load on the joints and ligaments.
Beginning athletes are better off seeking advice from a professional trainer.
The depth of squats should depend on the physical capabilities of a particular person. While performing the exercise, imagine that you are sitting down on a chair and linger a little at the lowest point. Returning to the top, tense your buttocks with effort, this will increase the effect of the load done.
It is recommended to perform 10-15 repetitions in three sets.
Lunges
An equally common exercise is lunges. To begin with, they can be done without additional weights and after some time add dumbbells or weights. You can start with 2 sets of 15-20 repetitions on each leg.
The difficulty in implementing this exercise lies in the fact that, among other things, you need to control the coordination of the whole body.
There are a lot of different exercises that successfully help develop the gluteal muscles - the same jumping rope, glute bridge, pistol squats, etc. Therefore, experiment and choose which exercises are best for you.
The main thing is not to try to immediately perform all the exercises you can remember; you should follow the moderation.
One leg bridge
To perform the exercise, you need to lie on your back, bend your knees and place your feet parallel to each other. Hands lie on the floor, palms down, slightly apart from the body. The right leg should be straightened and raised up at an angle of about 45 degrees to the floor. Now, without changing the position of your leg, you need to rest on the heel of your left leg and shoulders, lifting your buttocks and lower back as high as possible. Hold this position for a few seconds and then return to the starting position. Do 10 repetitions, then change your supporting leg.
The number of repetitions is 10 on each leg.
Advice. For greater stability, you can rest your hands firmly on the floor. Don't forget about breathing - it should be free.
Contraindications. Problems in the cervical spine, hernias, gastrointestinal diseases.
