If you ask women which part of a man’s makeup they like to ogle at most, the large majority are guaranteed to respond to “His butt!” They’re looking for a cute, firm, round, and eminently slappable little male-back. Big, drooping bottoms or that level, no-bum-in-pants appearance is clearly not attractive at all.
Most guys often tend to focus a little way too much on their abdominal muscles and arms in their exercise regimes. But, guys should focus more on their rear end while exercising. You want a sexy six-pack and shoulders that can launch missiles, but don’t forget about your butt!
Bear in mind that these exercises will have the preferred effect if you incorporate them with a healthy diet and cardiovascular workout.
Butts can be improved through strength training workouts designed specifically for this area to increase tone without bulkiness. However, one must be careful because too much emphasis could lead to someone getting bulky instead like many bodybuilders end up doing after years.
Many programs for bottom body parts are available; however, not all are primarily for the glutes. Besides the reality that a nice set of glutes will impress women, they’re much more vital for your capability. Every compound activity begins with having a rich set of glutes to create and transfer forces.
But, how to get a nice buttock for guys? Here are 10 effective exercises that will definitely help.
How To Get A Nice Buttocks For Guys By Exercises
1. Hip Thrusts
Who knew shaking your booty could be so good for you? The glutes are actually one of the most important muscles in our bodies, not just because they help us with movement but also their role as hip extenders. That’s where this exercise comes into play – performing hip thrusts will really hit those stuck atrophied areas and give them new life!
Hip thrusts are a great glute developing exercise that can be done with just about anyone. However, you have to make sure not to load up on the weight and instead focus more on getting your hips moving during this set of reps, so it’s easier for those muscles in our booty-makers region to do their job!
Squats of all varieties make for a great workout that engages your entire body. But, mainly, they are pretty effective for shaping your buttock.
Stand straight with your feet about shoulder-width apart, toes aiming toward the horizon. Cross your arms in front of you so that they are touching on either side and keep them there for support.
When you’re squatting, make sure to keep your head up and back straight. Don’t let the knees extend over toes; this will put unnecessary strain on the joints in that area! Squat down as if about sit onto a chair until thighs are almost parallel with the floor.
Gradually stand up once more, concentrating on using your bum and thighs instead of just legs.
Repeat these steps for an energizing workout!
For variety, you can hold dumbbells in both hands – arms along the side of your body while doing squats. You could also do jumping squats by leaping up from a squatting position each time!
3. Glute Kickbacks
Do you know when you’ve got those two pumpkins? The one in the middle is your butt. Squeeze it hard while lifting that leg up high!
The doggy position is not just for dogs. Get into the kneeling, head-up and slightly raised with your hands on each side of you, so they are about shoulder high height off the floor.
Starting with your left leg, slowly and in turn raise it back while keeping the bent 90o at the knee until the thigh is parallel with your torso. Then take a deep breath and hold for a few seconds before repeating on the right side.
Repeat these steps.
4. Step Ups
It is a great butt-firming activity. Step onto a raised platform and alternate legs while pushing yourself upward! To increase the intensity, hold two dumbbells at both arms extended by the side of your body with palms facing inward for added resistance from arm weights if needed.
This exercise is so simple; it’s a no-brainer.
If you take the stairs instead of using a lift or elevator and walk up an incline, whether that be a hill or on a treadmill angled at 10-15 degrees, then your heart will have to work harder, which can lead to shaping your butt!
5. Gluteal Squeezes
Squeezing your butt with this exercise is easy and can be done just about anywhere.
The participants were asked to sit up straight and then clench their butt for five seconds before relaxing. Next, they are instructed on proper form, with hips at right angle knees slightly apart so that the inside of feet meet together in this position while performing gluteal squeezes.
Repeat the process several times!
Do you want to do the standing half‑squat? It’s a great move for building strength in your hips, but it can also be challenging if performed incorrectly.
This exercise often falls under the radar. However, the dynamic “step-through” component of walking lunges allows for complete single-leg hip extension in motion that other lifts don’t provide, making them an excellent option if you want to improve your buttock.
To get started, put one foot back and bend both knees at 50% completion!
Step forward with one leg from a standing position while bending at the knees and lowering your back knee towards the floor. Keep yourself straight from here; keep a stiff spine.
Start by pushing up through the front of your foot, but don’t lock out knees at the top of the movement. When you’re at the top of this move, your body should be in a pushup position with feet shoulder-width apart.
Remember to avoid pausing between steps (don’t plant your foot down in the middle of a stride!) unless you have to catch your balance.
Hold a dumbbell in each hand for added intensity and strength!
7. Barbell Deadlifts
The deadlift is a technique that has been implemented by many bodybuilders and strength athletes as it’s easy on the lower back. However, it primarily targets hamstrings, glutes, hips flexors like spinal erectors, which can all become sore after sitting at desks all day!
One of the most important patterns in a deadlift is called “hinge.” It involves coordination with your entire body and creates an understanding of neutral spine, pelvic control. Plenty of this can be dominated by glutes doing their job!
8. Standing Leg Abductions
For this exercise, stand up straight with your legs hip-width apart and your toes facing forward.
Stand up straight, spread those cheeks as far apart as they’ll go without cramping up (it’s important not to hyperextend), then hold for the count of 10 or so reps before releasing back into an upright standing position.
Repeat the process until the desired effect has been reached!
9. Single-Leg Pelvic Lifts
Lie on the floor with your knees bent, feet flat on the ground, and arms at sides. Keep your hands flat on the floor.
Cross your left leg over the right to ensure that the ankle rests just over the knee.
As you raise your hips, make sure to keep a straight back without arching up. Your butt should be raised while doing so!
Hold for a few seconds, slowly lower your torso back to the ground, and repeat on each leg.
10. Kettlebell Swings
Kettlebell swings are an essential part of any strength training program for sports, but they should only be used after mastering the basic deadlifting pattern. If you have trouble maintaining a flat spine when doing this exercise on its own, it’s best to review and start from the ground up with basics first.
If you’re ready to get your butt in gear, then kettlebell swings are a great way of doing so. These move fast-twitch fibers and encourage hip extension while ramping up cardio! Remember to stay tight and keep the weight close enough to the crotch area when descending it back down.
A Weekly Workout Routine For a Head-Turning Butt
Now that we’ve looked at several of the very best exercises for the glutes let’s consider just how we can put them with each other into a simple and effective regular regimen.
According to a research study, training our muscles two times per week appears to be better than when each week for hypertrophy. So, to keep our routine based upon the current scientific research, we’ll be training our butt two times weekly. Additionally, there will be at least 2 days of healing between the two sessions.
Day 1 (e.g., Monday)
Burble Deadlifts – 3 to 4 sets of 4 to 8 reps
Squats – 3 to 4 sets of 8 to 15 reps (per leg)
Day 2 (e.g., Thursday)
Hip Thrusts – 3 to 4 sets of 5 to 10 reps
Burble Deadlifts – 2 to 3 sets of 8 to 12 reps
Lunges – 2 to 3 sets of 12 to 20 reps (per leg)
There’s never a dull moment in this weekly routine! The variety of repetition ranges will really give you an edge on gaining muscle and getting stronger. It’s also supported by research that states that mechanical tension, metabolic stress (or training stimulus), and protein synthesis all play vital roles in optimum gains from workouts.
This exercise will shape up your butt in no time. Not only does it work the glutes, but you’re also working for other muscle groups like arms and shoulders with this routine! It’s an excellent way to improve all fitness areas at once – and what could be better than that?
I bet you’ve always wanted a nice ass, right? Well, I’m here to tell ya; it’s not too late! But the only way for men like us (in this case, meaning people) can get them is through dedication and hard work.
So let me give these tools out right away- we’ll start with exercises, but remember that they’re just pieces of what makes up our booty routines.
So make sure to put in all efforts possible into following each one closely and staying hydrated during workouts by drinking plenty of water or carrying around electrolyte tabs which help keep muscles energized after intense activity.