The buttocks are often neglected during men's weightlifting and strength-training workouts. However, paying attention to this area of your body can make the difference between an average physique and a lean, tight and toned body. Complete three sets of eight to 12 repetitions of each buttocks-tightening exercise at least twice a week.
Squats
A traditional squat strengthens multiple muscles of the lower body, but perform this exercise while holding a loaded barbell across your upper back for superior glutes tightening. With the bar across your lower shoulders or high back, bend forward at a 45-degree angle, keeping your back straight and your abdomen tight. Lower your buttocks toward the floor by bending your legs until your thighs are parallel with the floor, or as far as you can.
Lunges
Tighten your buttocks by performing weighted walking lunges. Hold a barbell across your lower shoulders or upper back, loaded with plate weight if necessary. Step forward two feet in front of you and bend both knees so your legs form 90-degree angles. Concentrate on squeezing your buttocks as you lower them toward the ground. After you straighten your legs and bring them together, step in front of you with the opposite foot and repeat the motion. Continue alternating feet until you have reached the opposite end of the room to complete one set.
Wide-Stance Deadlift
Combine a traditional deadlift with a wide-leg stance to target your buttocks. Stand in front of a loaded barbell with your feet about three feet apart and your toes under the bar. Bend your legs and bend forward at the hips to grasp the bar. Use a mixed, shoulder-width grip -- one hand with an overhand grip and the other with an underhand grip. Slowly straighten your stance, keeping your arms straight and the bar close to your body.
Fat Loss
Along with exercises that tighten your buttocks, perform cardiovascular exercise to lose any excess fat. Walk briskly, hike or swim for a moderate form of exercise, or try more vigorous forms of exercise, such as running, jogging up stairs or cycling at a high speed, to burn more fat in a shorter period. Complete at least five 30-minute workouts of moderate activity or three 20-minute workouts of intense activity every week, as suggested by the American College of Sports Medicine.
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