10 BUTTOCKS Exercises for MEN

This is one of the glute exercises at home that allows us to start the different workouts aimed at strengthening this area of ​​the body. It is recommended, therefore, to perform this exercise before any other and thus you will obtain better results. Next, we explain the steps to do the glute bridge exercise or glute bridge:

1. Lay out an exercise mat or fitness mat to lie on the floor.
2. Lie on your back with your arms at your sides, the palms of your hands against the mat, your knees bent at a 45-degree angle, so that your heels will not be glued to your buttocks. Think that the knee and ankle should be as vertically aligned as possible.
3. Lift your hips off the floor without taking your hands off the mat, placing your feet on the floor very well and keeping your back completely straight. In this position you must keep the abdomen and buttocks tight, contract them with force.
4. Stay in this position for two to three seconds. Keep in mind that you should exhale when you lift your glutes off the floor and inhale when you return to the starting position.
5. Return to the starting or resting position and repeat the movement 10 times.
6. Rest for about 20 seconds and do another three sets over 10 reps each with rest intervals between sets of 20 seconds. Be careful not to put all your weight on your neck and shoulders.

Image: Takandam

This exercise can be the easiest to do, since it does not require material. It is excellent for strengthen the buttocks and legs. For do squats at home, the following steps must be performed:

1. In a standing position, spread your legs at the hips with the balls of your feet slightly outward.
2. In this position, with some chest out and with your back straight, bend your knees to bring your hips down and slightly back, squatting and your arms fully extended forward, parallel to the ground. You want to avoid that the knees are in front of the tips of your toes when you go down.
3. Return to the starting position as you climb, keeping your back straight at all times.
4. Repeat this exercise about 30 times and rest for a minute.
5. Repeat the exercise again for about three more sets. The amount of squats and series will depend on your resistance, so adapt the amounts to your current situation and little by little you will expand.

Here is a oneHOWTO guide on The best squats for glutes and legs.

This glute exercise at home is very effective for developing glutes, core and burning fat all over the body. Strengthens the back muscles of the legs, hardens the buttocks, abs and lower back. For do the kettlebells swing exercise We effectively recommend doing it as follows:

1. Place a kettlebell or kettlebell at a distance of about 12 inches from the balls of your feet.
2. Get into position with your feet 18 inches apart and facing slightly outward.
3. Bend your knees slightly, keeping your back straight, with your head raised and your gaze straight ahead.
4. Grab the kettlebell by the handle with both hands.
5. Raise the weight by bringing it back through the middle of your legs while tightening your abs. Don’t force yourself on your back.
6. Push the kettlebell forward while standing fully and your arms fully extended.
7. Let the kettlebell roll back under your legs due to the action of gravity, pulling your hips back and pulling your glutes out.
8. Placing your glutes and abs as tense as possible, repeat steps five through eight again.
9. Repeat this rocking motion about 25 times.
10. Rest for two minutes and repeat these steps for four more sets.

This exercise consists of three exercises that are performed one after the other, without rest or pause. It is composed of the following glute exercises for men who want to strengthen and work them correctly:

• Kick back.
• Leg extended to the side, to the center and to the other side.
• Short kick up.

To do this physical activity, the following steps must be performed:

Back kick exercise

1. Get on your knees and rest your forearms on the floor, holding your hands. Slightly push your buttocks back so that all the effort of the exercise falls on them.
2. Lift one of your legs off the ground and kick upward as far back as possible.
3. Pick up your leg without placing it on the ground and kick back again in the same way as in the previous step.
4. Repeat this routine 15 times.
5. Move on to the next exercise without resting.

Side leg extension exercise

1. Return to the position from step 1 of the first exercise.
2. Now place the leg fully extended, move it to the side and for a second.
3. Bring your leg to the center and stop for another second.
4. Bring your leg to the other side and for another second.
5. Repeat these movements over and over for 15 more reps.
6. Move on to the next exercise without resting.

Short kick back and up exercise

1. Return to the starting position.
2. Now bend your knee and kick the short kick back and up without extending your leg. You will also do this movement 15 times.
3. Finally, now switch to the other leg keeping the kneeling position and repeat the steps from number 1 to number 9.

This is one of the glute exercises to do in the gym It is indicated for men who want to gain strength using, for this, a bar loaded with weights. This activity allows you to move a lot of weight and the main motor of the movement are the buttocks and the abductor, participating in the extension of the hip. To do this glute exercise for the gym you must perform the following steps:

1. Place a bench behind you in such a way that, when you sit on the floor, you can support your shoulder blades on the bench, that is, the bench is below your shoulders.
2. Rest your back on the bench. Place the weighted bar on your pelvis and hold it with your hands so it doesn’t slip. Place your shoulder blades on the bench and extend your hips.
3. The weight of your body should be supported on one side on the shoulder blades and on the other side on the soles of the feet. Now raise the hips as high as possible with pelvic retroversion, and the abdomen inwards, keeping the knees at a 90 degree angle.
4. Wait two seconds in this position and then return to the starting position.
5. Do this movement for a series of 10 repetitions and rest for 20 seconds. After finishing this series, rest for 1 minute.
6. You must do 4 sets of 10 repetitions each with a 20-second rest between one series and another.

Image: Hfesaludintegral

This glute exercise in the gym is very important, as it allows you to gain volume and strength in the buttocks. For this you must use Olympic discs and sports shoes that do not have an inner tube. With this exercise you will work both the upper and lower bodies. The deadlift is an extension exercise for the knees, hips, and back at the same time. Below we will list the steps to follow to perform the glute deadlift exercise:

1. Put it on the bar that you are going to lift 25 kg weights (keep in mind that you have to adapt the weight to your physical condition, maybe you can lift more or it is better to start with less).
2. The bar should be close to the shinbones and about 10 cm below the knees. If the bar is lower than this 10 cm, place supplements of the same thickness under each weight until the desired height is achieved.
3. Separate the legs about 30 cm.
4. Bend your knees until you can grasp the bar with both hands. Keep your torso as straight forward as possible and push your hips back as far as possible. Retract the scapulae back.
5. Raise your face and look forward.
6. Don’t lift the bar away from your body. You must lift it so that it goes up close to your body and in the same way when you lower it to the starting position.
7. Take a breath into your lungs before lifting the bar so that the rib cage fills with air.
8. Proceed to lift the bar until you are completely stopped. This is done with a movement of knees, hips and back at the same time, which …