According to statistics, male buttocks are the most attractive part of the body for women and it is on them that girls pay attention in the first place. But hands and eyes occupy only the second and third places in the imagination of beautiful ladies. A tightened “fifth point” indicates that a man is in good physical shape and constantly takes care of his health. On a subconscious level, he is perceived as a strong and healthy male, capable of producing strong offspring. A set of exercises for the buttocks, designed specifically for men, will not only provide attractiveness in the female eyes, but also improve blood circulation in the pelvic area. In order to make the buttocks elastic, you will have to work on several muscle groups. The gluteus maximus muscle extends the thigh, straightens the torso bent forward, and fixes the pelvis in a standing position. It is one of the largest in the whole body and is responsible for the upright posture of a person. In mammals that move on four legs, this part is not so developed, since it does not carry such a functional load. Most exercises for the buttocks for both men and women are aimed at working precisely the gluteus maximus muscle. The gluteus medius and minimus abduct the thigh, and when it is fixed, they change the position of the pelvis. They are located under the gluteus maximus muscle and are also involved in straightening the torso. The shape of the buttocks is due to genetic factors, but the volume can be increased through regular training (especially with weights) and training on simulators.

There are many training programs, the main purpose of which is to work out the gluteal muscles. Before you start doing the exercises, you need to remember the simple rules of effective training:

performing basic exercises with weights (barbell, kettlebell, etc.);
the use of isolating exercises during the lesson;
compliance with safety regulations (especially if there are problems with the joints and spine);
regular workouts using cardio loads that will help get rid of excess fat.
It is known that all exercises and diets with a high protein content, aimed at increasing muscle mass, lead to the formation of body fat. Therefore, running or stepplatform will be good helpers in the fight for elastic buttocks;
a balanced diet with enough protein.
A small set of exercises for the buttocks, which is suitable for men of any level of physical fitness:

* Pistol squats. In the starting position, one leg is on the floor, and the other must be extended forward. Holding on to the chair with your hand, you need to sit down as low as possible, tilting the body. For complication, you can try to throw a support or take a dumbbell in your free hand. Beginners will have to first sit on a chair and get up, and only then move on to full squats. Repeat 12-16 times and switch legs. In addition to the buttocks, the muscles of the back (when lifting) and front (in squats) of the thigh work well in the “pistol”.

*Deep squats with a barbell. Starting position – the feet are somewhat wider than the shoulders, the back is even, the socks are slightly turned to the side, the barbell or bodybar is located on the shoulders. It is necessary to sit down as deeply as possible, keeping your back straight, and return to the starting position. Perform two sets of 12-16 repetitions. Increase the weight gradually, while maintaining the correct and safe technique.

*Hip raises. Starting position – emphasis on the forearm and knees, the leg is bent at a right angle, you can put on a weighting agent. It is necessary to raise the leg up for three counts, and lower it down for the fourth. Repeat two sets for each leg 16 times, keeping the angle between the lower leg and thigh. Over time, the number of sets and weights can be increased.
In addition to the above exercises for the buttocks, which are recommended for men, various lunges with dumbbells or a barbell, jumping rope, and deadlifts (standard or on straight legs) give a good effect.