Here's a butt and hip exercise using a butt exercise machine.
There are many versions of butt machines. Some are horizontal and some are vertical. Below are pictures of a horizontal butt machine.
Generally, women focus on the butt and hip muscles more than guys, but strengthening the glutes is just as important for guys.
The glutes help to protect the knee joint by stabilizing the hip, and the glute and butt muscles provide a lot of power for hiking, running, jumping, and a ton of other leg movements.
Here's a picture of a popular hip and glute exercise machine.
Starting Position: Begin by adjusting the pad so that your body can remain in a straight line during the exercise.
Form: Exhale and push through the heel and the ball of the foot while extending your hip towards the ceiling. Hold for a brief second at the top and then slowly return to the starting position.
Personal Trainer Tips: During this exercise it is important to be mindful of the position of your lower back.
If your hips are tight you may have the tendency to arch your back as you extend your hip. Stretching the hip flexors can help to improve your range of motion and help you to maintain good posture during this exercise.
Engage your abs to keep your back in good position. Perform 8-25 repetitions on each leg.
This is a great exercise to isolate the glute muscles and butt muscles, but I also recommend that you include overall leg exercises such as squats and lunges in your leg workouts.
And if you don't have access to a gym, you can do 1 leg bridges to simulate this motion at home.
Yours in Health,
Dr. Charles PT/PT