Shaping the lower body is a priority for most women while men tend to pay more attention to the upper body.
It’s well-known that men don’t like leg exercises and when they do leg exercises, the focus is on the quadriceps.
The glutes are neglected. (1)
Rule number 1: small weights won’t make a strong butt.
You need to increase weight and work hard.
How many sets and reps should you do?
Your glutes will be stronger and bigger with bigger weights that require 5-12 reps per set.
Too many workouts aren’t always effective.
Working out the glutes more that twice a week can actually slow down the process of building muscles.
The muscles need time to rest, recover, and grow.
Best exercises for butt for men
A superior exercise when it comes to building your lower body.
It includes the anterior, medial, and posterior muscles of the thigh and the butt.
It activates almost every muscle in the legs. (2)
So, you will strengthen your core strength, hips, and lower back.
If you don’t do barbell squats right you will activate the quadriceps more and the glutes will be left out.
Make sure you squat right: legs shoulder-width apart, feet point outward.
How do I squat?
I start with stretching and warming up, then I do a few squats without a barbell.
After that I usually do 5 sets with 8 reps, slowly lifting weights until the last set when I work out with 50% of the maximum weight I can lift.
There are many variations of the squats that I will write about later, but in my opinion, the classic squat is the best.
2. Split squat
How to improve buttocks at home?
Do split squat.
Doing this exercise increases your heart rate and your muscles will be sore the next day, for sure.
You should hold the dumbbells in both hands and step forward.
Take as long step forwards as you want to and then push back.
Beginners should do the exercise without any weight, and after a while, they can add some weight.
You can use a barbell or dumbbell, which one you prefer.
As you progress you can increase the weight you are working out with.
How I do split squat?
3 sets 10 reps with dumbbells.
3. Barbell hip lift
This effective exercise activates the glutes more than the squats and deadlifting do.
Sit with your back facing the bench with feet in front of you and lean the barbell on your pelvis.
If you do this exercise right the focus will be on your lower back.
Lower the bar, bending at the hip joints and pushing the butt back as much as possible.
Lower your upper body until your back is parallel to the ground.
Your back should be straight the whole time.
5. Bulgarian squat
One of the best butt exercises for men.
Doing this exercise right is very important.
If your legs are close together, the accent will be on the quadriceps.
So, step forward with one leg as far as possible to engage the glutes.
The other leg should be lifted on the bench and you need to keep your back straight.
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