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5 Butt Exercises for Men for a Firm Behind

Updated on July 9, 2015

Butt Exercises for Men

While many men focus on building a big chest, wide shoulders, and huge biceps, many neglect their lower body and especially their butt. This is a pity since women find muscular and toned behinds very attractive too.

So what do you need to do to achieve a nice bum that will make women swoon and attract the ladies? Firstly, you must adjust your workouts to focus on that behind to build the muscles you need to make it have a nice, firm shape. You also need to have the right diet to make sure that fat isn't concealing those great bum muscles.

This articles, however, will focus on the exercises that will help you get your butt in shape.

1. Squats

I love squats. They are great for your bum as well as for flexibility and strength. If you do them with a barbell over the shoulder, they're great for your upper body too.

An all-body workout like a squat engages more muscle groups which in turn releases more growth hormones which are essential for building muscle and for losing weight. You'll see the biggest effects, however, if you are eating the right diet.

2. Glute Kickback

To do a glute kickback, get on your hands and knees with your head slightly raised. Alternate lifting each leg backward, raising your foot above your head until your upper leg is horizontal with your torso.

The trick is to really squeeze with your buttock on the same side as the raised leg and to do it on the way up and down. You should do these slow. The idea is to hold your leg there for a moment before coming down so you get a good quality kickback and not a fast, elastic snap which does nothing for the muscles.

3. Step-Ups

The step-up is a simple exercise that you can do anywhere you have a slightly raised platform. Step up using just your leg and bum muscle to propel your body upwards.

This move is fairly easy if the step is low, but you can make it more difficult by stepping onto higher surfaces since your leg and butt will need to work harder to lift. The step-up is good for your core muscles too since they have to stay engaged so you don't flop all over the place as you step.

4. Standing Butt Squeeze Exercise

This is the easiest of all the exercises I have listed, but it is great to do if you work in an office or somewhere like it. Take a break and stand up straight with your feet forward and really squeeze those butt cheeks hard for about two seconds and then release.

Do this again and again for a minute or so when you need. This is a great exercise because you can do it anywhere and you don't need any equipment.

5. Leg Abduction Exercise

This exercise is done by standing with your feet about hip-width apart and your feet facing forward. Raise one leg outwards to the side while the other still faces forward. Raise your leg as high as you can while balancing.

Your torso may lean the other way a bit which is ok, but try not to move too much. Hold the lift for a few seconds and squeeze your buttocks as you do this (see a theme?). Repeat several times for each leg.

Exercises Are Not Enough!

As I mentioned in the beginning of this article, butt exercises are not everything since a great bum can be hidden under layers of fat if you are not eating right. This was my problem for many months. I was working out and it was frustrating because even though my muscles were growing, they were concealed by fat, making me look big but in a husky way that I was not happy with.

I had tried dieting before but I only saw limited results that faded as soon as I stopped whatever fad diet me and my partner went on. I just could not lose the weight, especially around the waist and bum.

Then in desperation while searching on the Internet, I found a guide that was just focused on developing a great butt. It seemed silly, but when I looked in the mirror, I was proud of my chest and arms but my lower half prevented me from feeling really good and kept me from dressing the way I wanted too.

It also talked about diet, which is where I learned that eating right is crucial for success in any exercise regimen. I'm not going to go over that here, but I encourage you to learn about your body's nutritional needs.

Good luck!

Thanks for Reading!

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    • profile image


      3 years ago

      Od jutra zaczynam odchudzanie, kto sie odchudza ze mna? Nie bedzie lekko ale trzeba sie wziac za siebie. Mam juz dobry plan na odchudzanie, wszyscy ktorzy sa chetni proponuje zaczac od wipisania w google - xxally radzi jak szybko schudnac

    • imagelist lm profile image

      imagelist lm 

      5 years ago

      Thanks for the great info...

    • profile image


      5 years ago

      @pattywatty8: Well how you think we get nice firm butts from

    • profile image


      5 years ago

      suke tengok jantan dengan buntut & jubur yang seksi dan besar

    • profile image


      6 years ago

      can you do these every day?

    • profile image


      7 years ago

      I have never heard of butt exercises for men, I thought that was more of a woman's thing.

    • Better Bum profile imageAUTHOR

      Better Bum 

      7 years ago

      @Senora M: Sounds like a great plan - good luck with your workouts!

    • Better Bum profile imageAUTHOR

      Better Bum 

      7 years ago

      @Bill Armstrong: No problem, hope it haes helped you get a better bum! :D

    • Bill Armstrong profile image

      Bill Armstrong 

      7 years ago from Valencia, California

      OK now I know I need take note of these exercises, thanks for posting

    • Senora M profile image

      Senora M 

      8 years ago

      Okay, I think I hit all your lenses. :) I'm obviously thinking about working out my bootie today!


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