Glute Workouts for Men

Glute Workouts for Men

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Did you know that your buttocks makes up the largest — and potentially, most powerful — muscle group in your body? Well, now you do, and with that in mind, surely it deserves more of your attention, right?

Too many people spend their time sitting on their butt rather than working it out, and we are not just talking about the couch potatoes here. Even dedicated fitness buffs sometimes overlook this very important muscle group.

It is time that you start getting those buttocks working, and luckily, you have come to the right place. In this article, we will go through some of the best glute workouts for men. So without further ado, let’s jump right into these workouts.

Why Should You Work Out Your Glutes?

As we already mentioned, your glutes make up the largest muscle group in your body. However, they often go overlooked in a lot of workout routines.

Most people assume that general lower body exercises will affect the backside, as well. This is true only to a minor extent.

While you should never ignore the lower body, special attention should still be paid to all of its individual parts; that includes your backside.

Giving your buttocks the attention they deserve can lead to a great increase in your metabolic rate. Better still, the buttocks contracts to move your hips in every direction, pushing you up, down, left, right, backward, and forward.

That is all semantics, though. The external benefits include your pants fitting you better, and you may catch a few looks the next time you are out on the town.

Seriously, there is no reason not to work out that backside. If you want more information on the benefits of a good butt workout, visit the Unlock My Glutes site.

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Glute Workouts

The Barbell Hip Thrust

According to many gym-goers and professionals, the Barbell Hip Thrust is perhaps the best workout possible for your glutes. It activates the upper and lower glutes to a greater extent than most other exercises while also offering a deep burn within.

Here is how to do it:

To start, seat yourself against a box or bench, making sure that your knees are bent and your feet are flat on the floor. Place a padded and loaded barbell across your hips to ensure that your glutes are close to the floor or other surface you are seated on.

Finally, squeeze your glutes and raise your hips as high as you can. Get your body as close to horizontal as possible.

Remember to keep your back in neutral posture for the entire exercise. Do not arch or lower your back, as great as the urge may be.

Elevated Dynamic Hip Thrust

Here is a variation on the exercise just mentioned. The Elevated Hip Thrust throws the barbell out of the equation and instead places your feet at the top of the bench.

Here is how to do it:

Lie on the ground and put your feet up on a bench, bending your knees at a 90-degree angle. Keep your arms at your side and your palms placed on the ground in order to maintain your balance.

Squeeze your glutes and work your core to lift your hips up off the ground until they form a straight line with your torso. Be sure not to move any other part of your body and keep your form controlled.

Pivot your hips back down to return to your starting position.

Glute Workouts for Men

Butterfly Hip Thrust Sit-Up

Here is another variation on the classic hip thrust. This exercise proves that you do not need any equipment to have a good workout.

All you will need for this one is a clear, flat surface and a willingness to put your flexibility and core muscles to the test.

Here is how to do it:

Lie on your back again, with your arms at your side and your palms placed on the ground. Bring your feet together, bending your knees in order to press the soles together without raising your legs in front of you.

All you need to do now is squeeze your glutes together and lift your hips straight up in the air. Go as far as you can without moving the rest of your body, then lower your hips back down and repeat.

Quadruped Hip Extension

If anyone has done this in front of you, you have probably gotten a very good view of their backside. It is not just to look pretty, it gives you a good workout, too.

This exercise is all about the great glute squeeze it requires in its movements. The best part is, like the Butterfly Hip Thrust Sit-Up, is that it does not require any equipment.

It can be performed anywhere, making it an excellent addition to any workout routine.

Here is how to do it:

Start by getting on all fours with your spine straightened out and your back flat. Leave one leg placed firmly on the ground as you lift the other up behind you.

Twist your foot outward for extra hip rotation. At the top of the movement — while your foot is still in the air — squeeze your glutes together and feel the burn.

Hold your foot in the air for a while before bringing the leg back down.


By now, you should have no excuse to not give your backside the attention it deserves. We tried to give you some equipment-free exercises so you can still give your glutes a workout from the comfort of your own home.

For some additional bolstering of the buttocks, be sure to visit the Unlock My Glutes website.

Your buttocks are an important muscle group, and they ought to be treated as such. There is no telling as to when you might start noticing a considerable difference in your glutes, but stick with these exercises.

Work on them whenever you go to the gym or have a home workout, and eventually you will see a difference.

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