The major muscles of the buttocks include the gluteus medius and the gluteus maximus, also known as the "glutes." Having strong, firm glutes is an attractive and healthy attribute for a man, but many men overlook the glutes during their workouts. Strong glutes are not only attractive to the opposite sex, but they also improve athletic performance. So, for prowess in your personal life as well as on the sports field, make buttock exercises a part of your weekly workout.
Squats
Squats are a simple exercise that tone and strengthen all the muscles of the leg, but are especially effective for toning the buttocks. You can do squats with just the weight of your own body, or you can use a barbell to add weight once you feel comfortable with the technique. To perform a squat, stand with your feet parallel and a little wider than shoulder width. Bend your knees and send your hips back and down, as if you are sitting into a chair. Bend the knees until the thighs are parallel to the floor and then push through the feet and rise back up to standing.
Squat Jumps
Squat jumps build explosive power in the legs and firm and tone the butt. To perform a squat jump, stand with your feet a little wider than shoulder-width apart. Bend your knees sending your hips back behind you as if sitting down into a chair. Lower down until your thighs are parallel to the floor and then push through the feet to explode up, jumping up into the air. As you land, bend into your knees and immediately come down into another squat.
Dumbbell Deadlift
Dumbbell deadlifts tone the butt and thighs and also strengthen the back. To perform dumbbell deadlifts, stand with your feet parallel and a little wider than shoulder-width apart and place two dumbbells just outside and a little forward of both feet. Squat down to grab hold of each dumbbell. Keep your chest up and your shoulders back. Squeeze your shoulder blades in toward each other. Keep your heels on the floor and your shoulders over or just in front of your heels. Contract your abdominal and lower back muscles and begin to straighten your knees and hips to a standing position with the dumbbells in your hands at your hips. Lower back down to the starting position by bending your knees and shifting your hips back behind you as if you are sitting down in a chair. Keep your chest up and your shoulders back as you lower all the way back down to your starting position.
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