How can boys train their buttocks?

For women, having a perky butt is very healthy. In recent years, the requirements for men have become higher and higher. If a man has a perky butt, he is also very sexy. If you want to practice a perky butt, you must first grow the muscles of the buttocks, which is also one of the large muscle groups of the human body. In addition, this is also related to the width of the pelvis. Congenital reasons also account for some factors. Regular exercises such as squats can also help to practice a perky butt.

1. Squat

Weighted squat exercises can exercise both the quadriceps and the gluteal muscles, but for the gluteal muscles, squatting deep is more important than squatting heavy. The squats that most people do often, with the thighs parallel to the ground at 90 degrees, mainly work on the quadriceps, while the squats with the thighs touching the calves stimulate the gluteal muscles more. Because the squat is deep, the weight used must be lighter, but the intensity must still reach exhaustion after 6 to 10 reps per set. When you squat too deep, your upper body will inevitably lean forward a little. It is normal for your upper body to lean forward 20-30 degrees. This helps the gluteal muscles to be more involved in the work.

2. Ju

Just like squats, when using leg presses to train your gluteal muscles, you should also increase the range of motion as much as possible, that is, when bending your knees, try to bring your knees closer to your chest. But you must pay attention to a safety limit, which is not to let the tailbone leave the cushion and roll forward. This is very important because rolling the tailbone forward can cause injury to the lower lumbar spine. Another way to increase the load on the gluteal muscles is to place your feet as high (lying) or forward (standing) as possible on the pedals, or even use only your heels to push off. This method also applies to Smith machine squats (front stance) and lean squats.

3. Weighted lunge and walk

Holding dumbbells at your sides, take a step forward. Squat down until your front thigh is parallel to the ground. Push off with your hind legs and take the next step forward. The push-off phase of this movement is almost entirely performed by the gluteal muscles, making it a very glute-focused exercise. Do 15-20 steps on each side as one set. The key point of the movement is to keep your upper body upright at all times and not lean forward or backward. When forming a lunge, lift your heel and don't take too big a step.

4. Step

An obvious phenomenon is that sprinters have more developed gluteal muscles than long-distance runners. One reason is that short-distance running is more intense than long-distance running and requires a more powerful push-off action. Therefore, if you add high-intensity speed running to the aerobic exercise of running, it will definitely be beneficial to the development of the gluteal muscles. For example, add 10 100-meter full-speed runs or 6 200-meter full-speed runs to your long-distance run. Do not stop between sets, but jog for 300 or 400 meters to relax. It should be noted that fast running must be done after sufficient warm-up. The entire exercise can be a 2000-meter warm-up jog, a 100-meter full-speed run, and a 300-meter relaxation run in between, and then end with a 2000-meter jog after 10 times (if you feel that this training plan is too intense, you can reduce the intensity appropriately according to your own situation).

5. Speed ​​skating (inline skating or speed skating)

Since skating involves a more forward motion than running, it's ideal for strengthening the gluteal muscles. The principle of practice is that the whole process must include a full sprint portion. Like running, you can practice alternating fast and slow speed skating, with a total time of about 40 minutes, including warm-up, speed changes and relaxation.