If you want to boost your bench, squat, and deadlift, build your butt and improve your running and jumping form, then you must add the weighted single-leg hip thrust to your routine.

First, you should be able to do 10 body-weight reps on each side before progressing to the loaded version.

Once you can do that with perfect form, place a dumbbell in your supporting leg's hip crease. Do 3 to 4 sets of 5 reps on each side. Keep your abs crunched throughout the exercise, and move at your hips, not at your lower back.

(If you're looking for more ways to build athletic muscle while losing your belly, try The Anarchy Workout. One guy lost 18 pounds of fat in just 6 weeks!)

Finish with a burnout set of as many body-weight reps as possible on each leg to pump up your glutes like Ball Park franks.

More Men's Health:
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