10 Best Exercises for glutes to build a better butt

Thanks to social media, having sculpted and toned butts have become a trend. This has made men give more attention to the butts.  And it’s past time we paid more attention to our glutes(butts)!

Most of us are stuck in desk jobs, and we end up sitting on our butts the entire day. Working on your glutes not only gives you shapely butts but also increases your metabolism.

Add the following 10 best glutes exercises to build a better butt to your workout routine.

1. Full barbell squats

The Full Barbell squat is an excellent compound exercise that mainly targets your quadriceps. It also focuses on your glutes, hamstrings and calves, toning and sculpting it.

Incorporating full barbell squats in your workout increases flexibility and also strengthens your ligaments.

EQUIPMENTS REQUIRED: Barbell

HOW TO DO IT

Note: For safety purpose, always use the help of a barbell rack.

STEP 1: Place the barbell shoulder level on the rack. Step in front of the bar, with your back facing it. Your feet should be hip-width apart.

STEP 2: Grip the rod of the bar. Place it on your shoulders and take a step forward.

STEP 3: Breathing in, bend your knees and continue squatting till your hamstrings are touching your calves. Make sure your back is straight.

STEP 4: Breathing out, return to the previous position.

STEP 5: Repeat for the required amount of times.

2. Kettlebell swing

The Kettlebell swing exercise targets your core muscles, also focussing on your glutes, hips, and hamstrings.

EQUIPMENTS REQUIRED: Kettlebell

HOW TO DO IT

STEP 1: Place the Kettlebell on the floor, between your feet. Your feet should be shoulder width apart.

STEP 2: Bend your knees slightly, depending mainly on your hips, and hold the kettlebell and pull it backward between your legs.

STEP 3: Move your hips forward, straightening your stance and carry the kettlebell to your shoulder level.

STEP 4: Return to holding the kettlebell in front of you.

STEP 5: Continue repeating the exercise for 4-5 sets with 8-10 reps each.

3. One-legged Cable Kick Back

One legged cable kickback is an isolation glutes exercise. Apart from the glutes, it also focuses on your hamstring muscles.

A variation of this exercise includes using exercise bands instead of the machine.

EQUIPMENTS REQUIRED: Cable machine

HOW TO DO IT

STEP 1: Place a resistance band around your right leg ankle and hook the other end to a low pulley on the cable machine.

STEP 2: Stand two feet away from the machine, holding the frame with your left hand for support. Clutch your waist, in a loose grip with your right hand for balance.

STEP 3: Bending slightly forward, raise your right leg backward till your leg is straight(as high as you can lift it).

STEP 4: Controlling every movement, slowly bring your leg back to the previous position.

STEP 5: Repeat exercise for 2-3 sets with 6-8 reps each.

STEP 6: Switch legs and repeat exercise for the other side.

4. Barbell Glute bridge

The Barbell glute bridge exercise is excellent for shaping them butts!

Not only does it work wonders for your body, but also helps in reducing lower back pain.

The barbell glute bridge also focuses on the hamstrings and abs.

EQUIPMENTS REQUIRED: Barbell

HOW TO DO IT

STEP 1: Lie down flat on the ground in front of a barbell. Roll the barbell towards you, so it is placed right on top of your hips.

TIP: Using a pad on the rod of the barbell helps reduce the discomfort.

STEP 2: Bend your knees, so your feet is flat on the ground. Hold the bar of the barbell to keep it in place.

STEP 3: Press your heels in, and raise your hips as high as you can go, flexing your butt. Support your weight on your upper back and feet.

STEP 4: Slowly return to the previous position, controlling every movement.

STEP 5: Repeat exercise for 2-3 sets of 4-6 reps each.

5. Box Jumps

The Box Jumps is a fun and exhilarating workout. It is a full body workout that helps in shaping and sculpting the body.

The Box Jump exercise targets your core, glutes, quads, hamstrings, calves and arms. It also helps with weight loss.

EQUIPMENTS REQUIRED: Box

HOW TO DO IT

STEP 1: Stand straight, a feet away from the box. Place your feet shoulder width apart.

STEP 2: Before you start jumping, make sure you stretch a little, to loosen your body.

STEP 3: Bend your knees slightly and get into a partial squat position. Place your hands in front of you, to help balance your body.

STEP 4: From this position, using the force of your hands and feet, jump on the box, in one straight jump.

STEP 5: Once on top, stand straight and then jump back down.

STEP 6: Repeat steps as required.

6. Lunges

Lunges is one of the most popular cardiovascular exercises. It also helps in shaping and toning the glutes. Apart from that, Lunges also targets the quads, hamstrings, and calves.The list of glutes exercises are incomplete without lunges.

HOW TO DO IT

STEP 1: Stand straight with your feet hip-width apart. Place your arms at your waist, holding the sides for better balance.

STEP 2: Keeping your left leg in place, move your right leg to a big step forward.

STEP 3: Bend your right knee lowering your body till your left leg is parallel to the ground. Support yourself with the other leg. Make sure your right feet is planted straight on the ground, and not angling forward. While in this position, also make sure your back is straight.

STEP 4: Retrace your steps to the initial position, controlling every movement.

STEP 5: Repeat the exercise alternating between your left and right leg.

STEP 6: Continue steps for the required amount of times.

TIP: Tighten your Glutes when you stand up

7. Sumo Romanian deadlift

The Sumo Romanian deadlift builds muscle mass in the glutes, squads and back. The main target is the glutes. Apart from this muscle, it also focuses on your hamstrings, quads, and lower back.

EQUIPMENTS REQUIRED: Barbell

HOW TO DO IT

STEP 1: Place the barbell on the ground and stand straight, with your feet placed under the bar. Make sure your feet are wide apart.

STEP 2: Bending your knees slightly, lower your body till you can reach the bar of the barbell. Hold the bar and lift it. Lift yourself to the previous position.

STEP 3: Bending your body, lower the bar so it touches the ground.

STEP 4: Continue exercise for the required amount of times.

8. Bulgarian Split Squat

The Bulgarian Split Squat or also known as the “elevated split squats”, is an excellent workout for your glutes. It also focuses on your quads and hamstrings, which mainly work as stabilizers.

They are a safe alternative for those suffering from a back injury or regular backaches.

EQUIPMENTS REQUIRED: Excercise bench

HOW TO DO IT

STEP 1: Stand straight, about two feet in front of an exercise bench. Keeping your right leg constant, raise your left leg backwards and rest your foot on the bench. Fold your arms, and hold it in front of you for better balance.

STEP 2: Bend your right leg, lowering your body till your left knee is touching the ground(or your right thigh is parallel to the ground).

STEP 3: Slowly, raise yourself till your right leg is straight.

STEP 4: Repeat exercise for 3-4 sets with 6-8 reps each.

9. Step-ups with knee raise

Step-ups is an effective glutes exercise that helps in building strength and endurance in your legs. It mainly focuses on the glutes, calves, and quads.

There are many variations to this exercise.

EQUIPMENTS REQUIRED: Exercise bench

HOW TO DO IT

STEP 1: Stand a foot away from a bench or a box of appropriate height.

STEP 2: Place your left foot on the bench. Breathe in, step up and flex your left knee, raising it up, as high as possible. Make sure your posture is straight throughout.

STEP 3: Breathing out, step back down, keeping your right foot in place.

STEP 4: Continue exercise for 2-3 sets 6-8 reps each.

STEP 5: Once you complete a set, switch legs and repeat steps.

10. Back Extension

Back extensions are great for sculpting your glutes and strengthening your lower back.

They are also called as Hyperextensions. A variation of this exercise includes using a spotter instead of a machine.

EQUIPMENTS REQUIRED: Hyperextension bench

HOW TO DO IT

STEP 1: Place the front of your thighs flat on the hyperextension bench with your ankles tucked in the footpads. Cross your arms across your chest.

STEP 2: Breathing in, bend all the way down.

STEP 3: Breathe out and raise your upper body back to initial position.

STEP 4: Continue steps for the required amount of times.

THE BOTTOM LINE

Don’t overexert yourself in your mission to get sculpted and toned butts. Add this to your exercise routine and practice them in between your bodybuilding routine. Concentrate on the other parts too! Apart from regular exercise, watching what you eat is also important, as it adds to your fitness. Drink loads of water or fluids to stay hydrated at all times.

Read our article 10 EATING HABITS THAT AFFECT YOUR HEALTH to check if you are doing it right!

Stay fit and fab!

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