Image Via Instagram/jenselter
All things considered, 2017 has most definitely been the year of the booty — a fact of which we are very happy with here at FHM. Problem is, all of the pressures to have a killer derriere are placed on women and frankly, that just ain't cool. Granted, some women don't mind the pressure at all and exceed allllll expectations — cough, Jen Selter, cough.
Who says men aren't supposed to focus on their backsides? Women love a cute butt, that's fact! Not to mention, is there anything worse than saggy man ass? I don't think so. That being said, glute exercises are super simple to integrate into your every day workout routine. Don't have an every day workout routine? Get one, you lazy POS.
Here are a few exercises, as per Paul Carter with BodyBuilding.com, that'll revolutionize those man buns of yours —
Dumbbell Glute Kick-Back
Simple/primitive but effective little glute movement. Chunk a dumbbell in the bend of your knee and do some glute kickbacks. You can start with these to get them firing a bit before your other movements or do them at the end to finish off. I did these at the end today after 500 lunges (about half of which was with 80 extra pounds). So I was already pretty fried by here. Also you must donkey kick the dumbbell away from you at the end. And doods....you need to be doing glute work as well. Biggest muscles in the body. And the ladies loves a nice donk too, I believe. So train em.
So ummm yeah I didn't realize until after viewing that this appears to be a chicks video where the shot is entirely on my ass. Nevertheless my homie @eugenelevroneteo calls these straight fire. And as I much as I love the bro, these deserve a better name than that. A few things going on here that make them easily the most awesome glute and hamstring combo ever - - static flexion at the knee so the hamstrings are holding an isomeric contraction the whole time. - static hip extension with some external rotation (my legs are turned slightly out but you can't tell I don't think) for a great gluteal contractual. - slight plantar flexion of the foot to remove any gastroc "help" and further increase hamstring tension. Enjoy.
Banded Stiff-Legged Dumbbell Deadlifts
Some glute and hammy work today. Simple, but not "easy". Walking lunges - 500. Yes per leg! I'm always amazed when people keep asking if that's all together or "per leg". Who the hell counts lunges 1,2,3,4,5....for each lunge????? It's 1-1, 2-2, 3-3. Wow. Rocket science!!!! Math!!! Ok finished with a bunch of these. Just did them until I hated them. Which I think was about 8 sets. Double banded dumbbell stiff legged deadlifts. There's gotta be at least another exercise with a name longer than that but in post workout brain mode I think that's fairly long. However, it's perfectly described. One suggestion on these is NOT to come all the way up into full hip extension. Now you can play with that but I found my glutes far more Riker's island forced sexual visitation like screaming when I came only about 3/4 of the way up then when I went into full hip extension, despite being in position to have external hip rotation (my toes were indeed slightly pronated). So you may want to do quite a few sets of these depending on what you're using them for to make the execution more efficient for that purpose. Happy Labor Day.
See? Nothing too crazy! Our apologies if you were uncomfortable staring at another man's butt for that long, but hey! It was in the name of fitness, get over it.
To read the full article, head over to BodyBuilding.com
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