5 GLUTE EXERCISES FOR A BETTER BUTT
Sorry, but I couldn’t find any actual before and after pictures of men’s glutes .
This article is not for women only. You’d better pay attention guys. Glutes consistently top the list of body parts women admire most in men.
Glutes and hamstrings are consistently one of the most underdeveloped muscles despite being among the most important from an aesthetic and an athletic stand point.
From a functional standpoint, the glutes provide a substantial portion of the power for movement in the hip and thigh. For example, standing up from a sitting position, climbing stairs and just standing upright. The glutes in humans are the main reason we can stand and walk or run upright while other animals (including other primates) cannot.
From an athletic standpoint, the glutes are responsible for moving the leg forward and backward as in running and jumping and are one of the most powerful muscles in the human body.
And yes, genetics play a part in glute development or lack thereof. That doesn’t mean you can’t train for a better butt.
Being one of the strongest muscles in the human body means you have to be prepared to train them hard. Like the calf muscle, the glutes help you stand upright a good part of the day. So to get the glutes to develop takes some work. They only get bigger if they get stronger.
Squats are the best lower body exercise of all time. But stopping your squat anywhere at or above parallel puts most emphasis on your quads and isn’t going to put enough stress on your glutes,
To fully engage your glutes you need to squat well below parallel. The lower the better.
I understand that not everyone can do squats below parallel (having weak glutes is part of the reason some people can’t do squats). So here are several alternatives.
Barbell Hip Thrusts
You must bring your hips up so your body forms a straight line from your shoulders to your knees. Squeeze your glutes for a count of 10 and lower to the starting position and repeat. See video
Stiff Legged Deadlifts or Romanian Deadlifts (RDL)
To take the focus off your lower back push your hips back as far as you can until you feel a deep stretch in your hamstrings. Keep your back straight (no rounding of the back) and lower the weight as low as possible. The closer you position your feet together the more you will engage the glutes. See Video
Weighted Walking Lunges
Using dumbbells or kettle bells in each hand, step forward. Lunge and alternate legs with each step. Bring your knee down as far as possible without your knee extending past your toes.
See the video
Holding a weight plate to your chest, raise your upper body up to parallel with your legs. Don’t hyper-extend your back past parallel. Focus on using your glutes and hamstrings to raise you upper body not your lower back.
Hold at the top for at least 10 seconds while squeezing your glutes hard
Lower your upper body back to the starting position and repeat.
You can see videos or other alternatives HERE