Glut Workouts For Men
Monday, December 29th, 2008For many man, a washboard butt means that the only protruding shape on their derriere is the lumpy wallet in their pants pocket.
Guys, if this describes you, then you need to do some work to bulk up. For women, the problem is just the opposite: the glutes tend to run heavy because the butt has become a fat storehouse.
First let’s look at the muscles. The gluteals are your butt, which are comprised of three muscles. The largest is the gluteus maximus, the major stabilizer of the pelvis in charge of straightening the hip joint. The medius and the minimus are beneath the maximus. All together these three muscles help you move your thigh out to the side of your body (abduction) as well as rotate and extend the leg.
Men who have a flat bottom need to follow a very different lifting program than women who need to reduce this area. For a man’s type of body you should aim for mass butt building exercises that include squats with heavier weights.
Exercises for the Flat-Bottomed
If your moon is not full and you want to bulk up the back end, your weight lifting regime should be about doing fewer reps (8 to 10) but using heavier weights.
Here’s a just a sampling of exercises you should consider.
Squats
The barbell squat will aid both glute and quadriceps strength. Position your feet about one to two inches past your shoulder width and lower yourself down, in a slow controlled motion, and squat to a parallel position.
Once you’re in this deep squat, clench your glutes as you rise up to the start position. This exercise works just about the entire lower body, but if your quads fatigue before the glutes do, check your leg positioning to better isolate the glutes. Do three sets of 10 reps, working to muscle failure.
Enjoy!
The Smith Machine combines the use of free weights with the safety and control of a rack without the need for a spotter. The Smith Machine has been building better bodies for decades and can get you where you want to be… Bigger, Faster and Stronger.
Stiff-Legged Dead Lift
While standing, hold a straight bar and keep your feet about shoulder-width apart. Keep your knees soft. Slowly lean forward from the waist until you feel a good stretch in the hamstrings.
Then clench your glutes, contract your abs and keep your head up as you rise up to the start position. Do three sets of 10 reps.
Hack Squat Machine
As you work your quads, glutes, and calves, the engineered smoothness of the Leg Press / Hack Squat Machine spares your bones and joints.
To use: sit in the sled and position your feet higher on the platform than you normally do, because now you’ll want to put the load on the glutes.
Make sure you lower the weight a little, to keep from stressing your knees.
You need to perform a deep squat (knees to the ears) to force yourself into a great degree of hip flexion, and then extend out of it.
Angled Leg Press
This machine incorporates a unique 7-degree design to ease the stress and strain on the back and joints. Lie comfortably on your back, position your feet on the bar and press, and extend up.
Angled Leg Press – all of these types of lifts need to be done with what is called progressive overload.
The idea is to push the muscles beyond their normal demands so that they will adapt by becoming stronger and building more muscle fibers.
The result: a rounder rump.
An Awesome Set of Glutes
No matter which body shape you have, do the exercises to some level of muscle fatigue. Feeling a burn or some discomfort is a good thing but if you lift until you can no longer move, you’ve probably gone too far.
If you’re an athlete you’ll benefit from training the glutes as their development will increase your speed and power. Whatever your motives, the glut workouts for men mentioned here will improve muscularity and functional strength for anyone who does them.
Women! Don’t forget to work your buns as well!
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