Squeeze the abs and glutes before lifting your hips.Hold both dumbbells in your hands and place them right under the hip bones.Place your feet at hip-width and make sure theyвЂ™re flat Lie on a yoga mat on your back and bend your knees.The Weighted Glute Bridge is one of the best exercises for the butt along with the core and hamstrings. Complete all your reps on one side before shifting to the other Come back to the starting position and repeat without pause.Keep the core engaged and the chest lifted and ensure that knee doesnвЂ™t extend beyond the toes.Hinge forward at the hips and let your butt sit back to get into the lateral lunge position Lunge out to the right and bend your right knee as you place it on the floor.Hold dumbbells in your hands and rest them on the top of your shoulders your palms should face each other. The lateral lunge benefits the hip abductors (also known as the inner thighs) along with the core, quadriceps, hamstrings and gluteus muscles. Variation - As you stand back up and straighten your left leg, you can kick your leg out to the side to perform a Curtsey Lunge with kick. Come back to the starting position and start the next rep immediatelyД¬omplete 8-12 reps on side and then move to the other leg.The left knee should bend at about 90 degrees Lower the right knee so that it almost touches the ground. Lift your right foot and place it diagonally behind the left leg.Holding dumbbells in your hands, rest them on the tips of your shoulders your palms must face each other The curtsey lunge benefits all the gluteus (maximus, medias, and minimus), quadriceps, core, and soleus muscles along with the calf muscles. Variation - Stand back up just a few inches and go back into the squat position to turn it into a Sumo Pulse Squat, which is known to be one of the best butt exercises. Push through your heels to return to the starting position.Push your hips back as you bend your knees to go down into a squat.You can also hold one dumbbell in each hand with palms facing each other Hold one dumbbell in both hands from one end so that it hangs vertically.Start by positioning your feet wider than shoulder-width and turn your toes outward to about 45 degrees.Just like the dumbbell deadlift, sumo squats benefit the hamstrings, core, and quadriceps along with the gluteus maximus. Squeeze your butt as you reach the top and pause.Keep the dumbbells as close to the body as possible Your torso should reach a position where it is almost parallel to the floor.Keep your knees slightly bent and your back flat. Use your hips as a hinge to push your butt back.Keep your arms in front of your quads with dumbbells in your hands (palms facing your body) Position your feet at hip-width and bend your knees slightly.The dumbbell deadlift benefits the hamstrings, quadriceps, the core, and of course the gluteus maximus (main extensor muscle of the hip). No matter what your goal or workout preference, you can find something for yourself some time throughout the day. Body-weight is enough to sculpt an enviable butt but adding weight increases intensity and challenges your body to get stronger and increases muscle size.ДЄttend unlimited workout sessions at multiple gyms and fitness studios near your home and office with FITPASS. Keeping the butt muscles active is essential.Дumbbells may be used extensively for upper-body exercises but you can use them for a stellar butt workout as well. By sitting for long periods, you can get the вЂdead butt syndromeвЂ™ (gluteal amnesia), which means that your butt muscles work under par and your movement and strength are impaired. The problem is that those of us with desk jobs donвЂ™t move enough to keep those muscles active. ThereвЂ™s a high chance that you spend a lot of your time sitting on your butt. The buttocks allow walking, climbing stairs, and running.

Dumbbell exercises for men