Bum exercises are not just for women. Sure they can give your butt a more robust and proportioned look, but they add more than aesthetic value. Think about household chores for example. Lifting a wheelbarrow full of rocks and walking it up a steep hill takes glute strength. Sports that involve explosive running like football and basketball also require strength in the bum. Utilize fitness equipment and the weight of your body to do exercises.
Sumo Squat
A sumo squat is a spin on the conventional squat. This variation shifts more emphasis to your bum and inner thighs. Begin by hoisting a weighted barbell across your upper back and gripping it with your hands spaced wider than shoulder-width apart. Keeping your back straight, spread your feet into a wide stance and turn your toes out at an angle. Tighten your abs and slowly lower yourself by bending your knees. Once your thighs parallel the floor, stand back up and repeat. For a variation, hold a heavy dumbbell vertically between your thighs instead of using a barbell.
Sumo Deadlift
A sumo deadlift is similar to a sumo squat, except you hold the bar in a different position. Add weights to a barbell that is on the floor and stand behind it with your feet in a wide stance and toes turned out. Slowly bend your knees and hips to lower your body, and grasp the bar with a shoulder-width, overhand grip. Keeping your back straight and abs tight, lift the bar from the floor as you come to a standing position. Rest the bar against your thighs for a second, slowly lower it back down and repeat.
Stiff-legged Deadlift
Stiff-legged deadlifts work the glutes, hamstrings and lower back with the aid of a weighted barbell. Start out with your feet shoulder-width apart and hold the bar in front of your thighs with a shoulder-width grip. Slowly bend forward at the hips and lower the bar toward the ground while pushing your butt backward. Once you feel a strong stretch in the hamstrings, rise back up and squeeze your glutes forcefully. Let the bar rest on the front of your thighs and repeat.
Bulgarian Split Squat
A Bulgarian split squat requires a bench and barbell. Start by lifting a barbell over your head and resting it on your upper back, with your hands spaced wide apart. Carefully raise your right leg behind your body and place the top of your right foot on the bench. Keeping your back straight and core tight, lower yourself down by bending your left knee. Stop when your thigh parallels the floor and steadily rise back up. After completing a set of reps, switch sides. For a variation, hold dumbbells at your sides.
Butt Bridges
Butt bridges work your bum from a face-up position on the floor. Bend your knees, place your feet flat and rest your arms at your sides. Steadily lift your hips off the floor as high as possible and squeeze your gluts forcefully. Slowly lower your hips back down and repeat.
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