How to exercise men's buttocks muscles?

Nowadays, men like to do some buttocks muscle training, because it helps everyone to have a perfect body shape. Therefore, only by persisting can you shape a good body. This is not only exercise, but also allows everyone to improve their physical fitness through exercise. The editor would like to share with you some men's buttocks muscle training. The following are several simple and effective exercise movements. You can learn and do these exercises specifically.

1. Squat

Targets: Quadriceps and gluteal muscles.

How to do it: Put your hands behind your back, bend your legs and squat down to the lowest position you can stand. Then return to an upright position and repeat up and down. Do 10 to 15 times per set, for a total of three sets.

Note: When squatting, slow down the pace, lean your upper body forward or keep it upright, and look forward.

2. Lunge

Target: Glutes, biceps and quadriceps

Method: Hold the dumbbells at your sides with both hands, take a step forward, squat down until your front thigh is parallel to the ground, repeat up and down 15 to 20 times as a set, for a total of three sets.

Note: Keep your upper body upright at all times, do not lean forward or backward. When forming a lunge, lift your heel, bend your back leg, and do not let your knee go beyond your toes.

3. Lie down and raise your legs

Target: Buttocks muscles

How to do it: Kneel on one leg on a towel, bend your arm and hold it on the ground at 90 degrees. Lift one leg and use the power of your hips to stretch the leg backwards, keeping it in a straight line with your body. Then bring the leg back to the original position. Repeat this action 10 to 15 times and then switch legs, for a total of three sets.

Note: Try to keep your legs at a 90-degree angle when retracting.

4. Push-ups

Target: Buttocks, biceps femoris

How to do it: Bend your legs, place your feet flat, and place your arms at your sides with your palms facing down. Then contract your hip muscles and lift your body so that your body is in a straight line from your knees to your shoulders. Then lower your body back to the starting position. Do this 10 to 15 times per set, for a total of three sets.

Note: Do not stare at your waist to check your posture; your head should be flat on the ground.

Aerobic running combined with anaerobic

Although aerobic exercise is unlikely to simultaneously reduce fat and develop muscle, choosing the right exercise style and intensity can improve the appearance of your buttocks.

This is the male hip muscle training that I want to tell you about. As long as you are willing to practice every day, you will definitely not be familiar with it at first, but you will become familiar with it as you practice more. Hard work will always pay off. Most people don't believe in these trainings, but you will understand if you really try them yourself. Even if they don't work, they will not harm you. Proper daily exercise can also loosen your muscles and bones and promote blood circulation. So, everyone should have confidence in themselves. No matter what it is, just do it if you want to do it.