How to get a perfect ‘Rivals’ bum

A strong defined behind is a sign of male virility, say the experts. Here’s how to increase your glute appeal

The hot new adaptation of Jilly Cooper’s Rivals, on Disney+, has been a hit with audiences. Is it all down to Cooper’s fantastic storytelling, or could the show’s success have much more to do with that other attraction drawing viewers to screens?
Alex Hassell, the actor playing today’s incarnation of the dishy and highly sought-after Tory MP Rupert Campbell-Black, has been praised for his on-screen (and off-screen) behind. It has had a generous amount of airtime in the eight-part series, in suit trousers, jodhpurs and occasionally nothing at all.
These various states of dress have shown Hassell’s buttocks to be particularly healthy. “The ideal man’s bum is one that doesn’t protrude from the side when it’s seen from the back, so is fairly narrow,” explains Matt Roberts, The Telegraph’s celebrity personal trainer. “When seen from the side however, it has an almost perfect semicircle curve.”
Though most men are unlikely to think much about their bums, research has shown that it’s one of the body parts that women find most appealing. “This is something that’s been looked at in scientific studies, and what women are really after is a good pair of quads, so strong thighs, and that curve in a man’s side profile,” says Roberts.
Both of these are “signs of virility”, while “a sure-fire sign of a man’s decreased vitality is a flat butt” – “it needs to be able to fill out some jeans,” Roberts explains.
More than this, though, a strong pair of glutes is crucial to performing well in a sport or any exercise of choice. A man’s bum “must be one of purpose that is able to run, jump, squat and lunge when required”.
So, how can you achieve a Rivals-worthy behind? While losing some fat could help you achieve a more shapely side-profile, building a round bum is all about strength training.
“Three days a week, with a rest day in between, is perfect for lower body training,” says Roberts, “especially if you’re also combining this with some sport, like tennis, which is glute-heavy and involves a lot of sideways motion”.
These are the best exercises for maximum glutes appeal.
Split squats are a twist on the classic squat that targets your glutes, quads and core. Stand with your feet apart, with one in front of the other and your back ankle raised, and squat down into your back leg.
Add a dumbbell or heavy kettlebell once you’re used to the movement. Do this 10 to twelve times in a set with each leg, alternating as you go, and repeat each set four to six times depending on your strength.
“This has a great carry-over to running and sprinting, while clients with tight hips from years of sitting typically gain a lot of benefit from it too as it stretches out the hip muscles on the back leg, as well as strengthening the muscles of the front leg,” Roberts says.
Bulgarian split squats are a more exerting version of the normal split squat. This time put your back leg up on a bench and squat back into it, driving your back knee towards the floor.
Add a dumbbell or heavy kettlebell once you’re used to the movement. Do this ten to twelve times in a set with each leg, alternating as you go, and repeat each set four to six times depending on your strength.
“This exercise targets all the big muscles in the lower body such as glutes, thighs and hamstrings,” says Roberts. “With the rear foot elevated, there is much more emphasis on the front leg, which challenges stability and muscular stamina.
“It’s a powerful strength and muscle builder for the legs, with the added benefit of developing greater balance by training each leg individually. Once mastered, you will feel the immense benefit in both your workouts and everyday life.”
Glute bridges involve using your glutes to power your hips upwards. Lie on the ground with your back in a natural curve and your knees bent, with your feet on the floor, and push through your glutes to raise your pelvis towards the ceiling.
You can use a resistance band to increase the challenge, and add a barbell across your hips when you’re used to the movement. Do this ten to twelve times in a set, repeating each set four to six times depending on your strength.
“This one is pretty self-explanatory, activating the glutes by performing a bridging move with a resistance band,” says Roberts. “Done this way, you will engage the glutes more intensely and prepare them for any more demanding lower body exercises you do later in your workout.
“This will help you to achieve greater muscle activation and boost the overall effectiveness of your entire workout.”
If using weights, do this ten to twelve times in a set, and repeat each set four to six times depending on your strength. If performing this without weights, do this 20 to 30 times in a set, and repeat each set four to six times depending on your strength.
This exercise is the inverse of a glute bridge. Making a table-top shape with your back on a bench, push your pelvis down with your glutes before rising up again, with your arms and chin tucked in to leave the work to your legs.
Make sure that your back is straight throughout. Do this 20 to 30 times in a set, and repeat each set four to six times depending on your strength.
“This movement targets the glutes and is a great exercise to warm up for bigger movements such as lunges, squats and deadlifts, ensuring the muscles in your backside fire up to better support you,” says Roberts. “It will also help you to generate power, maintain balance and generally perform loaded lower body exercises better.”
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