Want to be the Duracell Bunny of power bottoms? If you’re not quite at Olympic standard in the bedroom gymnastics department, there are some key leg and nether region exercises you can pump through at the gym to get you there and make your buns the ultimate Speedo eye candy!
These exercises won’t only afford you an eternity of endurance to take a pounding; they’ll also give you the ultimate thirst-trap bubble butt.
Once you’ve sufficiently toned your butt to be the gladiator bottom you’ve always wanted to be, be sure to take your buns out for as many test drives and marathons as you like. And remember, there’s more to being a healthy power bottom than just looking great — be prepared with a good sexual health strategy too.
If you’re HIV negative, using condoms and lube, and/or PrEP maximises your protection against HIV. If you’re living with HIV, using treatment helps you maintain an undetectable viral load keeping you healthy and eliminating the possibility of onward transmission. Whatever your circumstances, get tested regularly — use our interactive map to find sexual health services near you.
Warm up
Cross trainer
Method:
- Cross train in a reverse motion
- Gradually increase from low to high intensity
Duration:
Muscles trained:
Resistance exercises
Weighted barbell squats
Method:
- With wide stance and toes pointed out at approximately 30o, position weighted bar on back of shoulders
- Dismount bar, bend knees forward, allow the hips to bend back while maintaining a straight back, knees should be pointed in the same direction as feet
- Lower until thighs are just past being parallel with the floor and then reverse the motion until upright again
Sets and reps:
- 3-4 sets X 8-12 repetitions with a 1-2 minute break in between sets
- Beginners: 1-2 sets X 8-12 repetitions with a 2 minute break in between sets, bodyweight squats can be performed if not yet comfortable with an Olympic barbell
Muscles trained:
- Glutes
- Quads (rectus femoris)
Body weight step ups
Method:
- Prepare platform to step up and down from
- In a slow and controlled tempo, place one foot on platform with weight placed on the centre of the foot, stand up while maintaining a straight back
- Reverse the movement back to the floor in a slow and controlled manner
Sets and reps:
- 3-4 sets X 2 minutes with a 1 minute break in between sets
- Beginners: 1-2 sets X 8-12 repetitions with a 2 minute break in between sets
Muscles trained:
Walking dumbbell lunges
Method:
- Stand straight with dumbbells to the side in a neutral grip
- Step forward with one leg and back straight, lower the knee at the other leg until it is almost touching the floor, balance weight equally between both legs
- Rise up and then lunge forward with the opposite leg and continue alternating between the two
Sets and reps:
- 3-4 sets X 8-12 repetitions with a 1-2 minute break in between sets
- Beginners: 1-2 sets X 8-12 repetitions with a 2 minute break in between sets
Muscles trained:
Barbell deadlifts
Method:
- With feet pointed straight forward, squat and grab bar with shoulder width overhand grip
- Keeping back straight and not hunched over, lift bar by extending knees and hips to full extension until standing straight
- Lower back down by bending the hips back behind and bending knees forward slightly
Sets and reps:
- 3-4 sets X 8-12 repetitions with a 1-2 minute break in between sets
- Beginners: 1-2 sets X 8-12 repetitions with a 2 minute break in between sets, dumbbells can be used if not yet comfortable with an Olympic barbell
Muscles trained:
Bodyweight reverse lunges
Method:
- Stand straight with hands to the side
- Step backward with one leg and back straight, lower body on other leg by flexing hip and knee until knee at rear leg is almost at floor
- Rise up back to starting position and then repeat the movement with alternating lunging leg
Sets and reps:
- 3-4 sets X 8-12 repetitions with a 1-2 minute break in between sets
- Beginners: 1-2 sets X 8-12 repetitions with a 2 minute break in between sets
Muscles trained:
Kettlebell swings
Method:
- Stand tall with feet shoulder width apart, knees slightly bent and stick your glutes out, grip a kettlebell in both hands with an overhand grip and have it placed between legs
- Lift kettlebell forward raising hands high above eyeline while pushing hips forward
- Let kettlebell fall backward back to its starting position between legs, pushing glutes back and bending knees
Sets and reps:
- 3-4 sets X 8-12 repetitions with a 1-2 minute break in between sets
- Beginners: 1-2 sets X 8-12 repetitions with a 2 minute break in between sets, a light dumbbell can be used if not yet comfortable with a kettlebell
Muscles trained:
- Semitendinosus
- Biceps
- Semimembranosus
- Shoulders
- Back
- Abs
Cool down
Cross trainer
Method:
- Cross train in a reverse motion
- Gradually decrease from medium to low intensity
Duration:
Muscles trained:
Keep it tight
In addition to the leg and butt workout above, there are also some great and easy exercises you can do anywhere and anytime to keep your sphincter tight, toned and in tiptop shape for your next jackhammer top.
Kegel exercises
Method:
- Squeeze and hold anal sphincter muscles as if holding in a bowel movement
- Hold for 3 to 5 seconds
- Relax pelvic floor muscle after each attempt
Duration:
- 3-4 sets throughout the day X 10-20 repetitions
Muscles trained:
For more details on Kegels and looking after your pelvic floor check out Pelvic floor health for men.