Most men do not pay a great deal of attention to their buttocks or gluteus when exercising. However, in addition to helping build a more streamlined look, building up the gluteal muscles help an athlete perform his sport with more grace and power. Having a strong rear end can give you major advantages in competition.
Single-Leg Pelvic Lift
Lie down on the floor. Place your hands at your sides and bend your knees at a 45-degree angle. Bend your left ankle over the top of your right knee. Lift your buttocks up in the air about 8 to 10 inches. Hold the lift for 3 seconds and then relax. Repeat the lift 10 times. Switch the position of your legs so that your right ankle is over your left knee. Do 10 lifts. Take a 30-second break and then repeat the set.
Squat as if you were a catcher in baseball. Both of your feet should be flat on the floor. Jump up from this position as high and as explosively as you can. Do this 10 times, take a 30-second break and then repeat the set. This will help build stronger and fuller buttocks muscles.
Calf Raises With Ankle Weights
Put 5-lb. ankle weights on each ankle. Raise from a flat-footed position so that your heels are off the ground and you have raised up on your toes as high as you can get. Do this 15 times, take a 30-second break and then repeat the set.