Strong and well-defined glutes look great and are essential for overall physical health and athletic performance.
However, achieving this goal requires more than just doing a few sets of squats or lunges.
To truly maximize glute strength and development, it is important to incorporate a variety of exercises that target the glutes from different angles and with different levels of resistance.
In this blog post, we will discuss the best glute exercises for men, along with their benefits, step-wise guide, and how they target the key muscles involved.
Whether you are a bodybuilder, athlete, or simply looking to improve your physical fitness, this guide will help you build a stronger, healthier, and more attractive physique.
So, let's dive in and explore the top exercises for building impressive glutes.
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Best Men Glute Exercises At Home
Here is a list of top glute workouts for men that are certain to produce results sooner than later:
1. Barbell Hip Thrust
This is the number 1 glute workout for men that targets the gluteus maximus, the largest muscle in the glutes. It involves sitting on the ground with a barbell across your hips and thrusting upward until your hips are fully extended.
How To Do It:
- Set up a bench or box approximately knee-height and place a barbell across your lap.
- Sit with your back against the bench or box and with your feet flat on the floor, shoulder-width apart.
- Roll the barbell up your thighs until it rests against your hip crease.
- Tighten your core, glutes, and hamstrings, and drive your hips up towards the ceiling, lifting the barbell off the floor.
- Once your hips are fully extended, pause for a moment and squeeze your glutes.
- Slowly lower your hips back down to the starting position, keeping the barbell in contact with your hips throughout the movement.
Pro Tips:
- Keep your chin tucked and your gaze forward throughout the exercise to maintain proper alignment.
- Ensure your knees are in line with your feet and do not collapse inward.
- Avoid arching your lower back excessively by engaging your core and keeping your ribcage down.
Recommended sets and reps:
Beginners: 2-3 sets of 8-10 reps
Intermediate: 3-4 sets of 10-12 reps
Advanced: 4-5 sets of 12-15 reps
2. Dumbbell Lunge
Lunges are a great glute exercise for men at home that is ideal for targeting multiple muscle groups, including the glutes, quads, and hamstrings.
By holding dumbbells in each hand and stepping forward into a lunge position, you engage the glutes and increase strength and endurance.
How To Do It:
- Stand with your feet hip-width apart, holding a pair of dumbbells in your hands.
- Take a large step forward with one foot, planting it firmly on the ground.
- Lower your body towards the ground by bending both knees, making sure your front knee does not extend past your toes.
- Continue descending until your back knee almost touches the ground.
- Push off the ground with your front foot, returning to the starting position.
- Repeat the movement with the other leg, alternating between legs for the desired number of reps.
Pro Tips:
- Keep your chest up and your shoulders back to maintain good posture.
- Ensure your front knee tracks in line with your toes and does not collapse inward.
- Engage your core and glutes to help stabilize your body throughout the movement.
Recommended sets and reps:
Beginners: 2 sets of 8 reps per leg
Intermediate: 3-5 sets of 8-12 reps per leg
Advanced: More than 5 sets of 15 reps per leg
3. Goblet Squat
Don’t you know how to improve buttocks for males at home? If so, try adding goblet squats to your workout routine.
This exercise targets the glutes, quads, and hamstrings by holding a weight at chest level and squatting down with your knees bent. It helps improve balance, stability, and overall lower body strength.
How To Do It:
- Hold a dumbbell or kettlebell by the horns, with your feet shoulder-width apart.
- Keeping your chest up and your core tight, squat down until your elbows touch your knees.
- Pause for a moment at the bottom of the squat, then push up through your heels to return to the starting position.
Pro Tips:
- Keep your weight on your heels and your knees tracking in line with your toes.
- Maintain good posture by keeping your chest up and your shoulders back.
- Ensure your knees do not collapse inward during the squat.
Recommended sets and reps:
Beginners: 2-4 sets of around 6 reps
Intermediate: 3-4 sets of 10 reps
Advanced: 5 sets of over 15 reps
4. Walking Single-Leg Romanian Deadlift
This no-equipment glute exercise for men targets the glutes and hamstrings by standing on one leg and leaning forward while simultaneously lifting the other leg up and extending it behind you.
It helps improve balance, stability, and coordination.
How To Do It:
- Hold a pair of dumbbells by your sides, with your feet hip-width apart.
- Shift your weight onto one foot, bending the knee slightly, and lift the other foot off the ground.
- Begin to hinge forward at the hips, keeping your back straight and your core engaged.
- As you hinge forward, lift your non-support leg behind you until your torso and leg are parallel to the ground.
- Pause briefly at the bottom of the movement, then reverse the movement by standing up and returning your lifted foot to the ground.
- Repeat the movement with the other leg, alternating between legs for the desired number of reps.
Pro Tips:
- Keep your core engaged and your spine in a neutral position throughout the movement.
- Maintain a slight bend in the supporting knee and hinge at the hips to keep the movement focused on the glutes and hamstrings.
- Keep your non-support leg in line with your torso and avoid letting it drift to the side.
Recommended sets and reps:
Beginners: 2 sets of around 5 reps per leg
Intermediate: 4 sets of 8-10 reps per leg
Advanced: 5-7 sets of 10-20 reps per leg
5. Figurehead
The figurehead is probably one of the best men glute exercises for mass.
It targets the glutes, hips, and lower back by lying face down on the ground and lifting your legs and upper body off the ground simultaneously. It helps improve overall lower body strength, stability, and flexibility.
How To Do It:
- Lie on your stomach with your arms extended overhead, holding a light dumbbell in each hand.
- Engage your glutes and lower back to lift your legs and chest off the ground, keeping your arms extended in front of you.
- Keeping your feet together and your legs straight, open your legs out to the sides as far as you can.
- Hold for a brief pause, then squeeze your glutes to bring your legs back together.
Pro Tips:
- Keep your gaze focused on the ground to maintain proper neck alignment.
- Engage your core, glutes, and lower back to lift your torso and legs off the ground.
- Move your legs slowly and with control, focusing on using your glutes to open and close them.
Recommended sets and reps:
Beginners: 2-3 sets of 5-7 reps
Intermediate: 4-6 sets of 8-12 reps
Advanced: 7-10 sets of 15 reps
Over To You
Incorporating a variety of glute men exercises into your workout routine can help you achieve a stronger, more toned, and healthier body.
From barbell hip thrusts and dumbbell lunges to goblet squats and walking single-leg Romanian deadlifts, there are many effective exercises that can help you target and strengthen your glutes.
By focusing on proper form, gradually increasing weight and resistance, and giving your muscles time to recover, you can achieve impressive results in a relatively short amount of time.
Remember, building strong glutes requires patience, dedication, and consistency, but the benefits are well worth the effort.
So, add these glute exercises to your workout routine and get ready to build a better, stronger, and healthier you.
