Men's Butt Lifting & Firming Exercises

Your buttocks (gluteal complex) are the largest muscle mass in your body, functioning as a hip extensor and stabilizer of the hips and trunk. They work with the legs, back, adductors (inner thigh group) and shoulder complex to perform various movements, such as running, climbing and squatting. Strengthening your buttocks will help you get the firm look you want and reduce the risk of back pain.

Kettlebell Deadlift

The deadlift is a butt exercise that requires you to hinge your hips forward and use your buttocks to lift a dead weight off the ground. Use a kettlebell that you cannot lift by curling your arm because you want to rely on your buttocks and not cheat with your arm or shoulder.
Stand with your feet shoulder-width apart and a kettlebell between your legs on the floor. Grab the handle firmly with your right hand and bend forward at your hips. Put your left hand on your lower back to make sure that it does not flex. Keep your spine neutral, but not stiff. Bend your knees slightly but keep your shins perpendicular to the ground. Tighten your buttocks and push your pelvis forward while bracing your spine and lifting your trunk up with the kettlebell gripped in your hand. Lower the weight and your body back to start position. Repeat for five to six reps per side for three to four sets.

Free Weight Squats

Squatting with dumbbells or kettelbells is a more natural way of lifting than the back squat because the load is carried in front you instead of over your shoulders with your shoulder blades retracted.

Hold the weights with your elbows tucked close to your center. Stand with your feet shoulder-width apart and point them forward. Lower your hips down while maintaining a tall, neutral spine. When you reach your lowest point, exhale and brace your trunk to stand up. Do not hunch or lean forward throughout the exercise. Do 10 to 12 reps for three sets.

Squat Thrusts

Squat thrusts are a total body power exercise that use the squat, push-up and vertical jump combination. Your hips do most of the work to stabilize, balance, produce power and soften the landing of the jump. This exercise will leave you breathing hard and burning a ton of calories.
Start in the same position as the squat. Squat down and swing your arms back, then leap up vertically and swing your arms up. As soon as you land, drop down to a push-up position, do one push-up, and hop forward with your knees to your chest to prepare for another vertical jump. Repeat for five to 10 times as quickly as you can.