4 surprisingly simple butt exercises that are surprisingly painful (in a good way)

Butt exercises are an important part of any gay man’s workout regime. The desire for a perky posterior leads most of us towards the squat rack to rep out a load of heavy lifts. Which can be a pain in the aforementioned butt if your gym only has one squat rack and some asshole in a beanie is using it to do bicep curls.

However, there are plenty of butt exercises that are surprisingly simple and effective that don’t require access to a rack. (Note: all of them are fairly painful, but in a good way).

1. Walking lunges

lunges butt exercises
Copyright: vadymvdrobot / 123RF Stock Photo

Lunges work to strengthen and build your leg muscles and your butt at the same time, working multiple muscle groups from the quads to the glutes and abs. Walking lunges are good for improving your core strength, balance and coordination, all while blasting that butt to perfection.

If you’re new to lunges in general, start without any weights. If not, grab a pair of dumbbells and find a spot in the gym where you can lunge for 10 – 15 paces without crashing into someone.

Start with your hands by your side (or on your hips if you don’t have dumbbells), feet hip-distance apart. Lunge forward far enough so that you knee doesn’t reach out over your toes. Bring your back knee as close to the ground as you can before powering back up to standing.

If you can, try not to place the foot down in between lunges. This will be harder as you increase your weights each week, but give it a try, you can do it!

2. Jumping squats

This is pretty much just jumping. It sounds ridiculously easy but trust me, it is not. Jumping squats are great as a finisher or as part of a circuit as they will completely fatigue your legs and butt.

Set a timer and jump for 30 seconds, rest for 15, then go again 3 – 4 times. Be sure to squat down as deep as you can and explode upwards with as much force as possible. Keep going, you can do it!

3. Single-leg deadlifts

The slightly less simple single leg deadlift will require a fair amount of focus and balance, making them especially difficult to do first thing in the morning. But if you wobble and fall it’s no big deal, you won’t lose points.

Grab a dumbbell or a kettlebell and shift your weight onto one leg. Hinge at your hips as you lower the weight to the floor as you would in a regular deadlift, send your other leg out backwards for balance.

4. Hip thrusters

These are the exercises that look like you’re humping a barbell. And while you may feel like a bit of a twat doing them, they are brilliant for your butt as all the focus is on your glutes.

Sitting with your shoulders leaning on a bench, place a bar across your hips (if you need a heavy bar because of your bionic butt muscles you’ll also need some padding as this will hurt… and not in a good way).

Place your feet flat on the ground in front of you and drive up through the heels as you thrust your hips upwards. Be sure to give you cheeks an extra squeeze at the top of the movement for good measure before carefully lowering back to the starting position.

More butt exercises from a gay personal trainer

That totally sounds like the intro to a porno, but I promise it’s not.

If you’d like some extra help getting your butt nice and perky, then book yourself in for some sessions with a gay personal trainer and take your butt-training to the next level.

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