The glutes are the largest muscles in the human body and are responsible for most of the movement in the lower body. They are also the most aesthetically pleasing muscle group in the male physique. A well-developed set of glutes can make a man look more powerful and masculine and even help improve his posture.
Despite their importance, most men fail to train them properly, primarily because they don't know how to do so.
Well, your quest for the perfect derriere ends here. This expert guide will give you all the information you need to perform the best glute workout for men.
Keep reading to learn about the different workouts you can do and the equipment you will need to get started.
Why to Train Your Glutes?
Let's face it; most women have better-looking butts than most men. It's sad but true. But why is that? Well, one reason is that many women spend a lot of time and effort working on their glutes, while most men don't give them much thought.
Also, when most people think of training their glutes, they probably think of wanting to improve their appearance. And while there's nothing wrong with that, there are some very important reasons to focus on your glutes beyond just looks.
Training glutes isn't just about vanity, though. There are some excellent reasons why every man should regularly be doing some form of glute training.
It can help increase your explosive power and speed, making it an essential part of any athlete’s workout regimen. The gluteus maximus, medius, and minimus are the largest muscles in the body, and as such, they play a key role in stabilizing the pelvis and hips. For one thing, they are essential for proper posture and alignment.
You're more likely to experience pain in your lower back and hips if they are weak. Additionally, these muscles help you move more efficiently and prevent injuries. When you walk, run, or jump, your glutes are the largest muscles responsible for generating power.
So if they're weak, you'll tire out more efficiently and be at greater risk for injuries like pulled muscles or strains. Simply put, there are multiple good reasons to focus on training your glutes — not just because you want a better butt!
How Do Glute Exercises Work?
Glute exercises are all the rage these days, but how do they work? The answer has to do with the anatomy of the glutes. The gluteus maximus is in charge of hip extension.
The gluteus medius and minimus are smaller muscles that attach to the pelvis and help with hip extension. When you do a glute exercise, you're essentially activating all of these muscles to some degree. There are a few different methods to activate the glutes.
One is doing an exercise extending your hips, such as a lunge or a squat, and another is, doing an exercise targeting the glutes specifically, such as a donkey kick or a fire hydrant. And finally, you can activate the glutes by doing any cardio exercise, such as running or biking.
So if you're looking to get a bigger butt or just want to ensure your glutes are firing properly during workouts, add some glute exercises to your routine!
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Glute Workout: 8 Exercises to Strengthen Your Glutes
There's no question that having a strong back is essential for functional fitness and aesthetics. But with so many different glute exercises, it can be tough to know where to start.
Here are 8 exercises that will strengthen your glutes, whether you're just getting started or a seasoned pro.
1. Single Leg Hip Thrust
There's no doubt about it; the single leg hip thrust is an incredibly important exercise. It helps improve your balance and stability because you're essentially working one leg at a time, which forces your body to stay steady and controlled.
In addition, it is excellent for strengthening your muscles and improving your range of motion. By working through a full range of motion, you will improve your strength and flexibility.
Finally, this exercise is great for developing power; by explosively pushing through your hips, you will develop the ability to produce force quickly and efficiently, which is essential for any athlete.
- Put your shoulder blades at the edge of a bench or couch as you lean against it.
- Keep your head, neck, spine, and torso in alignment while you do this technique by using the hinge movement.
- Raise one foot off the ground slightly. As you straighten your body by lifting your hips, raise that leg so that your thigh is perpendicular to your torso and your shin is parallel to the floor with your knee bent.
- Wait until the set is finished before returning your lifted foot to the ground and pausing at the bottom.
2. Dumbbell Lunge
Lunges are a great way to work your lower body, but did you know there's more than one way to do them? Dumbbell lunges are a variation of the traditional lunge that can offer several benefits.
For one thing, holding dumbbells in each hand helps improve your balance. Additionally, the added weight helps build muscle and increase bone density.
Plus, these lunges target your glutes and thighs more effectively than traditional lunges. So if you're looking for a new challenge, give them a try!
- Hold the dumbbell and position it just below shoulder height.
- Take the weight from the rack by grabbing it with a wide grip.
- Step backward, hinge your hips backward, and squat down.
- Come back up once you can feel your thighs parallel to the floor.
- Go for one more rep while keeping your knees bent.
3. 45-Degree Hyperextension
It is a movement that should be a part of everyone's workout routine. While some people may view it as optional, it's actually quite crucial for several reasons.
45-degree hyperextension helps strengthen the lower back because the lower back is responsible for supporting the spine and stronger muscles can help prevent injuries such as herniated discs. It also helps improve flexibility in the hamstrings and glutes, leading to better performance in activities such as running and jumping.
Finally, 45-degree hyperextension can help increase blood flow to the spinal cord and brain, which may help boost cognitive function and lessen the risk of stroke.
There are 2 techniques to perform this. The first technique works the hamstrings, glutes, and erector muscles, which maintain neutral feet and a neutral spine.
However, if you want to favor the glutes and experience engagement, you can execute the exercise with wide feet and a rounded spine, which separates the erector muscles. Although it may appear counterintuitive and risky, this motion is safe to perform.
- Place your body on the hyperextension machine with your thighs positioned so that the pads are just below your hips and that you have free hinging movement.
- With your elbows tucked in, hold the dumbbell of your choice in front of your chest with both hands.
- Keep your feet straight, chest and neck straight, and shoulders pulled back when adopting the neutral-neutral technique. Become more prone by hunching your hips.
- Pull yourself up, squeezing your glutes until your body is straight while maintaining a straight back and pausing briefly. Repeat.
- Alternatively, you can use the glute bias technique, in which you lower your body while swiveling at the hips, pointing your toes outward at an angle of 45 degrees.
- Pull yourself up, tightening your glutes until your torso is parallel to the floor while maintaining a rounded spine. Switching to embracing a weight plate rather than a dumbbell can assist because it might seem and feel less strange. Repeat.
4. Barbell Hip Thrust
The gluteus maximus is the most powerful muscle in the body, so it's no surprise that exercises that target this area can be beneficial for overall strength and power and barbell hip thrust is one such exercise.
The hip thrust involves placing a barbell across the hips and then thrusting the hips upwards, using the glutes to drive the movement. It can be performed with either one or two hands on the barbell, and it can be done with legs extended or bent at the knees.
The main benefits of the hip thrust are increased gluteal size and strength, improved hip mobility, and increased core stability.
- Your feet should be around the hip apart while you sit on the ground with your legs bowed. Just a little bit, turn your toes out. Put your upper back against the weight bench's middle, resting it on edge.
- Cross your hips with the barbell. Hold the bar with both hands to maintain it in place. Don't lift it with your arms.
- Squeeze your glutes and maintain a straight posture with the bar until your hips align with your shoulders and knees. The bench should support the mid-scapula region. Keep your core tight and your concentration down your body (a few inches above the bar). Maintain a slight chin tuck.
- Lower the bar slowly until only a few inches are left on the floor over the hips.
- Squeeze your glutes, then raise the bar again.
5. Deficit Reverse Lunge
The deficit reverse lunge is a great way to build strength and power in your lower body. Unlike the regular reverse lunge, the deficit version forces you to step back further, which increases the range of motion and challenges your balance.
As a result, you will recruit more muscles, including your glutes and hamstrings, to perform the exercise.
In addition, the added height of the platform will also force your quads to work harder. And because you’re stepping back instead of forward, you will also get a great stretch in your hip flexors.
So if you’re searching for a way to take your leg workouts to the next level, give the deficit reverse lunge a try.
- Holding the dumbbell in each hand, stand on a step or platform.
- Step back with one foot and lower yourself into a lunge while maintaining the alignment of the front of your knee with the front of your toes.
- Maintain the walking lunge form, which includes a 20-degree torso tilt and a back leg that nearly touches the floor.
- Putting pressure through your heels, bring the back foot back to the step.
- Repeat, switching feet each time.
6. Glute Ham Developer (GHD)
Like most people, you probably don't spend much time thinking about your lower back. But the fact is, your lower back is essential for everything from standing up straight to lifting heavy objects.
That's why it's necessary to keep it strong and healthy. And one of the best ways to do that is with glute ham developer (GHD) exercises.
Glute ham developer (GHD) strengthens the muscles and connective tissues in your lower back, which helps prevent injuries and relieves the pain if you're already experiencing back problems.
Furthermore, strong lower back muscles can improve your posture and help you maintain a healthy spine. In other words, glute ham developers (GHD) are essential to any fitness routine. So if you're not already doing them, it's time to start!
- Position your body such that your torso is resting face-down on a flat workout bench and your hips are slightly off the edge to allow for a full range of motion. You will be bending your knees.
- Squeeze your glutes as you lift and stretch your legs until your body is straight from head to toe.
- Hold onto the bench tightly. Either maintain a straight leg position or utilize the spread eagle technique by spreading your legs apart as you elevate them.
- Repeat by cautiously descending once more.
7. Seated Banded Hip Abduction
Seated banded hip abduction is a great way to work out your glutes. The bands provide resistance as you move your legs out to the side, and the seated position helps stabilize your body so that you can focus on your glutes.
The key difference between seated banded hip abduction and regular hip abduction is that the former provides resistance in both directions. In contrast, the latter only provides resistance when moving your legs to the side.
It makes seated banded hip abduction a more effective workout for your glutes, and it also makes it less likely that you will accidentally smack yourself in the face with a band. So if you're looking for a great way to work your glutes, it is the way to go.
- Place your feet flat on the floor while you sit on the end of a bench or chair.
- Wrap a tiny band around your knees at the bottom of your thighs.
- Next, extend your knees while working your upper glutes.
- For the first 10 to 15 repetitions, keep your back straight.
- Lean slightly forward for the next 10 to 15 repetitions.
- And for the final 10 to 15 repetitions, lean slightly back while bracing your hands.
8. Side Lying Hip Raise
The side lying hip raise is an essential exercise for anyone looking to improve their strength and stability. This exercise targets the muscles along the sides of the hip, including the gluteus medius and gluteus minimus, which are responsible for keeping the hip joint stable, and help control movement in the lower body.
This exercise helps build strength in these muscles, improving overall balance and stability. Additionally, this exercise can also help prevent injuries by strengthening the muscles that support the hip joint.
For all these reasons, the side-lying hip raise is essential to any strength-training routine.
- Start in a side plank position, putting all your weight on one elbow, with your hips slightly bent and slightly back from where your elbow is. Additionally, you must be on the floor with your knees piled atop the other. They must be almost 90 degrees bent and level with your elbow.
- Maintain a gentle resting position on your hip's upper arm to prevent unwanted flapping.
- To widen the hips as much as possible, push up through your grounded knee and ankle, forcing the hips forward, contracting the glutes, and lifting the upper leg. On both legs, you want as much abduction as possible.
- With this movement, your lower leg will rotate, and your torso and hips should mostly straighten. The gluteus medius will be the muscle you feel the most during the lockout.
- Bring your hips back to where they were when you first started. Repeat.
1. How can I get a bigger bum fast?
There is no one definitive way to get a bigger bum quickly. However, some methods that may be effective include:
- Performing squats regularly
- Doing lunges
- Eating a healthy diet that includes plenty of protein, fruits and vegetables
2. Does squeezing the buttocks make them bigger?
There is no evidence to support the claim that squeezing your buttocks will make them bigger. If you are looking for ways to improve the appearance of your buttocks, safer and more effective options are available.
Consider speaking to a qualified fitness professional about developing a workout routine tailored to your goals.
3. What exercises strengthen the glutes?
Many exercises can help strengthen the glutes. These exercises include squats, lunges, hip thrusts, hyperextensions, and bridge exercises.
The glutes are an important muscle group for men, and they should be worked on regularly to maintain strength and functionality. This guide provides an excellent overview of the best glute exercises for men, and with a little practice, anyone can achieve great results.
So, what are you waiting for? Try these exercises today!