Men and women tend to have different training goals when it comes to the buttocks. The goal with men is to become stronger and pack on as much muscle as possible. The best way to achieve this goal with the gluteus maximus is by lifting heavy weights and doing exercises that involve hip extension -- the backward movement of the thighs.
Sumo Squat
The basic squat is a compound exercise which targets the glutes, quadriceps and hamstrings all at the same time. By turning this exercise into a sumo squat, you will shift more emphasis onto your buttocks. Hold a weighted barbell across your shoulders with your hands in a wide grip. Instead of the conventional stance with regular squats, space your feet wide apart and turn your toes out at 45-degree angles. Keeping your core tight, back straight and gaze fixed forward, lower yourself down by bending your knees. Stop when your thighs parallel the floor, rise back up steadily and repeat. When you rise up, squeeze your glutes forcefully for a full second.
Deadlift
The deadlift is a power exercise that works the glutes, thighs and lower back. Begin by placing a weighted barbell on the floor and stand behind it with your feet about shoulder-width apart. Slowly bend down and grasp the bar with an overhand, shoulder-width grip. Keeping your back straight and abs tight, lift the bar from the ground, rise to a standing position and rest it on your thighs. Slowly lower it back down and repeat. You also have the option of doing a sumo deadlift with your legs spaced wide apart.
A straight leg deadlift is a variation that also taxes your glutes. Perform this the same way as the regular deadlift, except keep the bar off the ground throughout and maintain straight legs. As you lower the bar down, push your butt back and when you rise, squeeze your glutes forcefully.
Bulgarian Split Squat
The Bulgarian split squat places stress on one side of the buttocks at a time. You need a weight bench or equivalent stationary object to perform it. Hold a barbell across your shoulders and stand with your back to the bench. Carefully raise your left leg behind you and place the top of your foot flat on the bench. Keeping your core tight and back straight, lower yourself down by bending your right knee. Once your thigh becomes parallel to the floor, rise back up in a steady motion. Repeat for a set of reps and switch sides. You also have the option of holding dumbbells at your sides.
Barbell Glute Bridge
A glute bridge is performed from a face-up position on the floor with the weight of the body. By adding a barbell, you will increase the resistance. Start out in a seated position on the floor with your legs out straight and a loaded barbell above your thighs. Carefully lie on your back and move the barbell up to your hips. To protect your body, sandwich a towel between the bar and your hips. Bend your knees, place your feet flat on the floor and brace the barbell with your hands. Steadily lift your hips in the air as high as possible and squeeze your glutes for a second. Lower your hips back down and repeat.
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