How to pump up a man’s buttocks and butt – effective exercises in the gym and at home, training program, anatomy

Just recently I heard the phrase that only a man’s buttocks can be more attractive than a woman’s breasts.
The situation was saved only by the fact that this phrase came out of a woman’s mouth. But it’s true. No, it's not that I find men's buttocks attractive. What I mean is that girls really often look at men’s butts.

For example, when you are walking with your girlfriend, another couple comes towards you, and your girlfriend turns around supposedly to see what a beautiful handbag that bitch has, don’t be fooled - the beautiful one there is not a handbag at all.

And if your girlfriend often turns around at other people’s handbags, it means that your handbag is no longer in trend. This means that something needs to be done about it. And now I’ll tell you how to pump up a man’s buttocks and make them a magnet for girls. And I sincerely hope that you Googled this so that girls would like your buttocks.

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.

Swing your legs on all fours

The starting position for performing the exercise is to rest on your hands and knees, with your head down. Slowly lift your leg up, bent at the knees. Don't let your back sag. Then lower the limb down, but do not place it on the floor, but move it to the side. You can start with a small amplitude, trying every day to increase the span of your legs.

With every 5th swing, keep your leg in a static position. When performing the exercise, the muscles of the buttocks should be tense. As soon as the exercise is easy, you can put a dumbbell with a small weight on your knee - 0.5-1 kg, no more.

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.

Gluteal bridge

Another effective exercise. Pumping up your butt in a week won’t help, but in a few it will. There are several variations of the exercise of varying difficulty.

The most basic thing to start with: you need to lie down on a flat surface. The arms are located along the body, relaxed. The legs are bent at the knees, the heels are located as close as possible to the palms. The closer the heels are, the more difficult it is to perform the exercise, but this makes it more effective. The pelvis smoothly rises up to the maximum accessible height, then falls down, but does not lie on the floor. The exercise is repeated 15-20 times. The support is on the heels, not on the arms or abs.

When the exercise becomes easy to perform, you can complicate it - linger at the top for 5-7 seconds every 5 lifts. It is important not to hold your breath while doing this.

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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.

Nutrition

How to pump up your butt in a week? Without changing the diet - nothing. Chocolate, fast food, carbonated water and alcohol all slow down muscle growth. In addition, women develop cellulite from such a diet, which is very difficult to get rid of.

In order for a beautiful butt to appear in a week, you need to switch to five meals a day. Portions should be small. The main emphasis should be on proteins and fiber, because they are responsible for the growth and flexibility of muscles, including the glutes.

The menu should contain a lot of vegetables, fruits, herbs, poultry and fish. It is better to cook cereals or beans as a side dish, avoiding frequent consumption of potatoes and pasta. The preferred method of preparation is boiling and stewing. You can fry, but with a little olive oil, it is better to use a grill.

It is important to include dairy products in your diet, which supply the body with calcium.

It is better to avoid sweet and flour products and alcoholic beverages. As an exception, you are allowed to drink dry wine or several glasses of strong alcohol: vodka or cognac - in small quantities they have a positive effect on the functioning of the cardiovascular system.

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.

Swing your legs

The simplest exercise that allows you to pump up your butt in a week, which can be performed several times a day, for example, while watching TV. You need to find support: a table, a wall, a chair. Anything that is comfortable to rest your hands on will do. Slowly you need to move your leg up and back, then down and to the side. This counts as 1 time. You need to perform up to 20 such swings. You cannot rush; on the contrary, the slower the exercise is performed, the better the muscles are worked.

When it becomes easy to perform the exercise, add special elastic bands that will create the effect that you need to make an effort to lift your leg.