To get a really beautiful body, you need to train not only the upper part (shoulders, back, chest, arms, abs), but also the lower part. Therefore, it is important to know how to pump up the buttocks of a man. After all, with the growth of the muscle mass of the shoulders, biceps and chest, the pelvis begins to seem flat and small. This cannot be allowed. Exercises for the development of the gluteal muscles should be included in the mandatory training program.

Butt exercises for men

Barbell Squat
This is the most popular exercise aimed at pumping up rounded buttocks for a man. To perform it, you need to take a standing position, feet shoulder-width apart, socks slightly turned to the sides. The bar must be fixed on the shoulders. When performing the exercise, it is important to ensure that the back is straight, and the butt should practically touch the heels in the lower position.

how to pump up the buttocks for a man

Similarly, you can perform squats with dumbbells on your shoulders or chest. This is also a great way to pump up your ass and buttocks, since the effect is achieved through additional load. It is only important to carefully monitor the correctness of the exercise, so that it is the gluteal muscles that work, with a minimum load on the back.

Bent over with a barbell
For this exercise, you should take a standing position, feet shoulder-width apart, socks slightly laid aside. Take the bar in your hands with a direct grip, bring your shoulder blades together, and bend your legs slightly at the knees. Perform tilts with the body, while the pelvis must be retracted back. You will feel the entire back of your thigh tense. Similarly, you can perform this exercise with dumbbells.

One leg press
To perform this exercise, you need to take a position on the bench press machine. In this case, only one foot should be placed in the center of the platform, and the other on the floor. Release the block and do a few reps with one leg, then switch legs. To increase the load on the muscles of the buttocks, it is recommended to place the foot at the top of the platform.

Back hyperextensions
This is a great way to pump up your ass and buttocks. To perform this exercise, you need to take a semi-recumbent position with your back up on the corner simulator. Fix your legs with the help of special rollers and begin to tilt your body, crossing your arms over your chest. Legs should be kept slightly bent into the pillow of the simulator with your knees. At the same time, it is important to ensure that it is the muscles of the buttocks that work, and not the back.

Pelvic lift
This is a fairly useful exercise aimed at how to pump up the ass and buttocks of a man. To complete it, you will need to place two benches parallel to each other at a distance that is less than your height. It is necessary to fix on both benches in such a way that your shoulders are on one of them, and your feet are on the other, bend your knees slightly. Keep your hands locked at the back of your head and arch your body up, then return to the starting position. At the same time, the gluteal muscles experience a high load, since they do not have support under them, and movement with stretching and contraction of these muscles leads to their growth.

how to pump up the ass and buttocks

Running and walking
It should be noted that running and walking also help strengthen the buttocks. However, it is important not just to run a few kilometers, barely moving your legs, but to do it well. It is necessary to keep pace and follow the movements of the arms and legs, raise the knees high enough, but not too much, the main thing is to feel the work of the gluteal muscles.

Mahi legs
This is a fairly simple exercise, however, most men prefer to do it not on the mat, but also using a weight machine. But in any case, it is still necessary to comfortably accommodate on the floor. So, to complete this exercise, you will need to sit on the side at some distance from the crossover with the lower block. Put a flexible tape on your leg, put your hands on the floor and start doing rhythmic leg swings about 20 centimeters from the floor. Do a few swings, then switch legs.

Mahi legs на тренажере с отведением ноги назад – это тоже одно из упражнений, которое направлено на развитие ягодичных мышц. Take a standing position on the simulator, fix one leg with a flexible crossover tape, hold on to the handrails with your hands. Start swinging your leg back, slowly returning to the starting position. Do a few swings, then switch legs.

Reduction of legs on the simulator
butt trainer

Take a sitting position on the simulator, fix your legs, hold on to the handles with your hands. Begin the exercise by bringing your legs to the stop, and slowly return to the starting position.

Теперь вы знаете, how to pump up the ass and buttocks, и сможете добиться поставленных целей. As you can see, the exercises quite a lot, and all of them are able to effectively eliminate excess fat from the muscles and pump them up. True, despite the fact that the gluteal muscles are quite large, it will take several months, but the first visual results will appear after a few weeks of regular training.