Fix Your Saggy Butt Exercises For Men At Home

Fix your saggy butt exercises for men at home

Saggy butt syndrome is a plague that we get as we age it comes from not enough activity with too many hours spent sitting. But, there is a cure and today we are going to look at the exercises we can do at home to build that butt back up where it belongs.

So when we are talking about are glutes we are talking about 3 muscles. The largest being the gluteus maximus with its main function being one of the muscles involved in hip extension and hyperextension.

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The next two muscles are the gluteus minimus which is a deeper muscle in the glutes and then there is the gluteus medius which is a muscle just kind of up and to the outside of the gluteus maximus. These two muscles perform a similar function by abducting the thigh or moving the leg away from the centerline of the body. As well as internally and externally rotating the thigh.

In life, these muscles stabilize our leg when we put all our weight on one foot like when we walk or run and if they are weak they can cause hip and knee pain.

We’ll start with some exercises to build the gluteus maximus. Now we know that the gluteus Maximus job is hip extension, but it’s important to note it isn’t the only muscle involved which is why some people say squats won’t build your butt and other people say it’s a great butt builder

There are 5 main muscles involved in hip extension. And those 5 are just a few of the 20 different muscles needed and depending on where you are in the movement of hip extension will dictate which muscle is contributing the most. The glutes are working the hardest in the stretched position of hip extension like in the bottom of a squat and at the top in contraction.

A deep squat will do an excellent job of working the glutes in that stretched position. The squat that gives me the best stretch and I can feel my glutes the most is the Bulgarian split squat.

To activate your glutes in the split squat think of your back leg, the one on the bench as going down and back as you do the eccentric portion of the rep and this will bring you down nice and low, taking some of the loading off the quads and put it onto the glutes.

The curtsy lunge fires up the whole glute because as you step back you take your leg and cross it behind your stationary leg and this requires additional stabilization engaging the gluteus medius as well.

Now if we really want to build our backside, we need to work it in both the stretched position and the contracted position. Squats don’t do a great job of working the glutes in the contracted position.

One of these exercises is the hip thrust. A couple of things to watch for when doing this exercise is to not let your back arch, keep it straight throughout the movement and your legs should be bent so that they are at ninety degrees when you are in the top position. The farther your feet are away from you and the greater the angle your legs are away from your body, the less it will work your glutes and the more you’ll start to feel it in your hamstrings. You’ll want to do a full range of motion on this exercise going right from the floor to hyperextending your hips in the top position to really active those glutes. This is one of those exercises that can be done unilaterally and you can add weight.

If you're looking for some band exercises that really hit your glutes. You can do banded donkey kicks which is a hip extension exercise. I have my bands wrapped around an anchor point and attached to my foot. Now you don’t really kickback. The movement is more of an arch bringing your knee back and up as you extend your leg.

The next exercise is band hip abduction it is done by turning yourself so you're at a ninety to the anchor point with the band attached to the ankle of the leg farthest from the anchor. Keeping this leg straight out from the body and parallel to the ground then you move your leg away from the centre line of the body. The exercise hits the gluteus medius and minimus

The exercise is pull-throughs what I find with this exercise is you need to get a good lean forward. I also bend my knees a bit more as it helps me get a better stretch in the bottom position and stabilizes me against the resistance of the cable.