There is a way for men to lift their buttocks

 　　1. Lie on your back and raise your buttocks with one leg

　　Lie on your back, bend your right leg, and place your left leg on your right leg. Place both hands, palms down, at your side. Slowly lift your hips upwards and tighten your gluteal muscles as much as possible until your back is straight. Repeat after restore. Do 3 sets on each side, about 20 times each.

　　2. Lean over, bend your knees and raise your legs

　　Lie on your hands and knees with your knees at 90 degrees. The movement begins with a single-leg raise, with the heel pointing straight up but keeping the knee angle the same. When your thighs are raised to their highest point, they are exactly parallel to the ground. Don't move too fast and tighten your glutes. 3 sets of 20 reps per side.

　　3. Lean over and bend your calves with weights

　　Lie on your hands and knees, the same as exercise 2, and tie the sandbag to your ankles (be careful not to put too much weight on it). First straighten one leg back, approximately parallel to the ground, and then bend the knee hard to 90 degrees. Repeat after restore. 3 sets of 20 reps per side. Note that movements must always be controlled and cannot be "thrown".

　　4. Squat and jump

　　The action is basically the same as weight-bearing squats, with increased explosive force. Stand with your feet shoulder-width apart and hold your arms in front of your chest. Squat down until your knees are at 90 degrees, and push up vertically. Focus on thigh strength and buttocks tightening. Do 3 sets of about 10 times each. Since this exercise has an impact with the ground when you jump and land, it is best to do it on a rubber mat, wooden floor or grass, and pay attention to maintaining body balance.

　　5. Narrow stance weighted squats

　　Stand 10 feet apart