While most guys focus on building muscle and tone in their chest and arms thinking these are they key areas that attract women's attention many forget to do butt exercises for men and end up with either a flabby set of buttocks or sometimes a flat bum with no musculature at all which is not optimal to look good or feel good.
Squats are one of the best exercises you can do or your bum and for everything else too ... when at the gym you can load weight as well but this is not essential if you are just targeting your rear. Technique is the most vital part of doing a squat so make sure that you keep your back straight and stare straight ahead while tightening those butt muscles hard along with your core muscles as you descend and ascend. It is this tight focus as you do squats that will exercise the bum and also many other muscles releasing growth hormones while you do it which happens with an all body exercise like this.
2. Lunges
After squats, lunges are probably the best for shaping the butt. Lunges are performed by placing one foot forward while you bend at the knee with the other. To make the lunges do more and produce better results for the butt muscles, do them either with a barbell across your shoulders or when holding dumbbells by your sides.
3. Raised-Leg Curls
Get down on all fours on the floor wearing an ankle weight on your left foot. Raise your left leg to about butt level and extend it straight, away from your body and roughly parallel to the floor.
Curl your heel toward your butt until your lower leg is perpendicular to the floor. Keep your thigh parallel to the ground. Your thigh shouldn''t move much—all the movement is done below the knee. Don''t sway your body or arch your back, and concentrate on the contraction in your butt. Do one to three sets of 8 to 12 reps for each leg.
Get great abs : tired of sit-ups?
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