How To Get A Butt For Men – Make the ladies say Baby Got Back

Yes, to have a great body, even guys need to have a butt.  If you tell another guy that you are going into the gym to work on your ass they will definitely look at you funny.  But hey, it may help you get more from the ladies.  😉   So you want to know how to get a butt for men?

There are the traditional squats and deadlifts but they might not get you exactly what you need.

Check out this article on askmen.com from John Romaniello of the top 6 exercises to help you work on your back side.  I’ve included 4 of the 6 exercises below.

1) SINGLE-LEG ELEVATED GLUTE BRIDGE

We’ll start with the exercise that is the easiest to perform and requires the least equipment, the bodyweight glute bridge.

While you can do this bilaterally, I specify the single leg version simply because — though it’s a tad more advanced — it’s really the only version worth doing if your goal is posterior development. In addition to allowing your body weight to serve as a greater load, allowing for all the benefits of unilateral training, you’ll need to stabilize anti-rotationally so you get some core work, too.

2) BARBELL GLUTE BRIDGE/HIP THRUST

Staying with the same theme, let’s look at barbell glute bridges. Popularized by Bret Contreras, the barbell glute bridge (or BBGB, as I like to call it because it’s more fun to say) is the exercise that contributed heavily to Bret becoming known as The Glute Guy. (NOTE: It probably also helped that he registered the domain thegluteguy.com and uses it as his blog; but let’s not split hairs.)

There are a number of variations of the BBGB, the main difference between them being the number of benches used, which varies from 0 to 2. Using multiple benches increases the range of motion, the difficulty and the name. Once you add in a bench, the name generally changes from a glute bridge to a hip thrust.

Difference in names notwithstanding, the movements are similar in a few ways, not the least of which is that they both involve using your tuckus to drive your hips up while loaded with a barbell.

Moving on to the hip thrust, you need to have your shoulders elevated, increasing the range of motion and lines of force. The hip thrust is more difficult, and because of that, perhaps more effective in a number of ways.

Watch the video here.

) HALF-SQUAT FROM THE BOTTOM

I don’t think there’s a butt in the world that can’t benefit from squats. Moreover, I don’t think that there are many great butts that have been built without them.

Today, we’re going to take that one step further.

This highly specialised version of the squat is done for just half a rep — the bottom half. You see, the glutes are recruited more heavily as squat depth increases; therefore, it is the bottom half of the squat that involves them the most. By limiting the movement, you focus on the goods.

Here’s how it’s done: In a power cage, set the pins at just above where your shoulders would be if you were in the “rock bottom” position of a squat. Load it up, climb under and ignore the looks you get. As you come up, focus on flexing the glutes. Halt your ascent at roughly one-half of the way up, pause for half a second and come back down. Allow the bar to come to a stop on the pins. No bouncing!

This is a killer exercise because you’re moving the bar from a dead stop for every rep, there’s no possibility of cheating, and you completely take away any effect inertia would have had. The movement becomes much harder and is very effective.

Now, this variation of the squat is very specific. While useful in the context of glute training, in general, you should be doing regular squats as well.

4) KETTLEBELL SWINGS

I’ve often heard people say things like, “I do the stair climber for cardio because I also work my butt.” While that’s not totally untrue, it’s also not the best option. If you want to get your ass in shape figuratively while getting your ass in shape literally, KB swings are the way to go.

Now, I’ll say right off the bat that I’m not really a kettlebell guy. I like kettlebell exercises as a conditioning tool, and I see some value in terms of specific applications. This differentiates me from pure kettlebell gurus, a number of whom are so passionately dogmatic about kettlebells that I suspect KB swings are part of their masturbatory rituals. A hyperbolic assumption, perhaps, but it made you laugh, so deal with it.

Anyway, that brings us to the topic at hand. Kettlebell swings, not masturbation.

Again, KBs are good for condition and specific application, one of those applications being glute training.

For a simple movement, it’s hard to beat the KB swing. Done with proper form, it works the majority of the posterior chain and hits the glutes like little else. (It also teaches the hinge quite well, having carryover to other stuff.)

You can use the swing with mildly heavy weight as part of a more complete program, or you can use lighter weight and higher reps for a cardio/conditioning effect — each effective for different goals, but both effective with regard to your butt.

Source

There were a couple of butt exercises but I don’t think they were the best.   Feel free to check those out.

Here’s the kettlebell program that I recommend

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