Category: Upper Body Workout

7 Best Glute Exercises For Men To Get Rock Hard Glutes

I have seven glute exercises for men for rock-solid glutes. That’s right, man, these are for you. Why? I’m gonna tell you that in just seconds. Not only am I showing you the seven glute exercises for men to get those rock-solid glutes, but I’m also going to share with you at the end of this what might be holding you back from getting the most out of your glute exercises for men.

 

BEST GLUTE EXERCISES FOR MEN

 

1. How To: Barbell Hip Thrust

We’re gonna start off with the number one glute exercises for men, my favorite, the barbell hip thrust. I’m also going to show you some of the things that I see clients do wrong, things that I coach people through so that way they obviously get the exercise done right and not get hurt. So listen to all of the cues as I go through these.

You sit on the floor, back up against the bench, and you got a barbell. That would help if you’re doing barbell hip thrust to have a barbell. Alright, you can use a neck pad, or yoga mat, roll it up and you’re going to go ahead and roll the bar all the way up to your hips. You want to make sure that it’s centered, the last thing you want to do is pick this thing up and be kind of off-center, and therefore, some people will fight through it and do the whole thing kind of lopsided, or you should just set it down and restart the whole thing over again.

Sit nicely off, you want the bench to be right up against your scapula. Sit nice and tall pads up against your stomach, across your hips, and you’re going to put your hands on the bar and just drive your hips up. The big thing with this is you want to teeter-totter and drive and your goal is to get your hips higher than your knees to drive up higher than your knees that way you’re getting those glutes activated.

What you don’t want to do is blow your head to the bench and just ride that like that because a lot of times, it can be too much weight on your lower back and it just kind of tweaks your lower back. Make sure you’re not gluing your head to the bench. Make sure your whole body’s teeter-tottering. Make sure you exceed pass that table level so that way you’re getting a good glute activation.

2. How To: Barbell Sumo Stiff-Legged Deadlift

Now the next glute exercises for men, we have a barbell sumo stiff-legged deadlift.

What’s different between sumo and a regular stiff-legged deadlift? One, what’s different about it is obviously, you have a wider stance, you have a sumo stance. But this tends to really, it’s the ability to squeeze your butt a lot harder. It’s a nice wide stance, it is about double shoulder with your toes out at about a 15-degree angle.

You don’t have to grab like this biology isn’t over-under grip. That just helps to kind of obviously, get a better grip on the bar. For me at least, toes are at a 15-degree angle. You want to have the bar right up against those chins, so your butts back and you’re up and you get a good squeeze on those glutes. Good control all the way down, drive it up, squeeze on those glutes, right back down.

The things you want to make sure you’re doing. You don’t want the bar too far away from your legs, because then it really pulls into that lower back. You want to feel like you’re pushing your butt way back there trying to open as I always tell people, it’s like you have a bag, a handful of groceries and you’re backing up against the door and you push your butt back to get into the door. It’s the same thing.

You’re trying to drive those hips back up, squeeze through your hips, okay? That’s like the key factor that people do incorrectly. That’s one of those things that you just you got to make sure you’re feeling this the stretching your hamstrings, the stretching your glutes, and the contraction also. 

3. How To: Barbell Power Clean

This is going to be the claim. The claim is going to be watered down like you’re into a deadlift position. The bar is up against your both hands overhand grip, and you’re going to explode up and get down underneath that bar. Okay?

Got it equally, to have it up, down in a deep squat, stand up and squeeze, bring it down and down on the floor. Get down and drive to your legs to get that bar up.

In these glute exercises for men, A lot of people do is they are standing in an upright position. Yeah, you got the bar up but you’re not getting the most out of the exercise. If your goal is to work the muscles that you’re supposed to be working on when doing a proper exercise, this is exactly what you’re trying to do. What you do is make sure you get down underneath that bar, and then get a good full extension and drive it up. Great glute exercises for men, dangerous, but when you’re doing it, right, you’re going to learn the right emotion before you go heavy with it. So make sure you take the steps, precautionary, to get to that point.

4. How To: Barbell Back Squat

When I do this glute exercises for men, I squat down to a box, so that way, you’re always hitting the right level. You want to make sure that you’re getting down to a level where you’re at a 90-degree bend in your knees.

A couple of things that people do incorrectly is pick up the bar incorrectly. You want to make sure you’re always grabbing the bar in the right spot, ducking up underneath it, making sure you’re centered. If you have your hands in the right spot, you’re going to obviously be sent your body up on there as well. Stepping back to the box, tap right back up. You want to be on your heels.

The good thing about having a box back there, it helps you to sit your button back, because you’re not afraid to fall back. You want to just tap your back, things that people do wrong all the time where they sit down, and under the rock, and then kind of push up. So, therefore, one it’s tying into the lower back again. These are a lot of things that people do to hurt their lower back and hurt their knees.

When you do these things incorrectly, that’s what it does. But when done properly, you get the most out of it. And it’s such a nice compound joint, that you’re going to build the most muscle with it.

Why are these glute exercises for men so much better? Why is it for men, and not for women? It’s not that there’s not for women, it’s just the fact that you’re going to build a lot stronger muscles, when you’re doing exercises that can be done heavy. These are all heavy glute exercises for men. They’re mentally done heavy, they’re meant to be making borders of muscle on your body. Specially, you’re done right, and then eat the foenum.

My favorite is pairing the hip thrusts with the squats, I think that this is one huge nugget of information to do. That way, you’re not only building your squats up, because you’re hitting your glutes really hard right there getting activated, jumping into a squat, keeping them activated. You’re going to also put on a ton of weight, a ton of extra strength, and your squat from doing that one paired with it. I’ll tell you that’s a hidden secret right there. He washed it to this point, you just got probably like $1,000 nugget right there.

Another thing that people do wrong is just leaning on their toes. Man, you probably see this all the time, is they’ll get to the point where they’re leaning forward on their toes because of the fact that they’re either looking down or not comfortable with sitting back on their heels because of the fact that they’re afraid to fall back.

5. How To: Split Squats

For our next glute exercises for men, I’m going to show you the barbell, you can do the hip dumbbells, also kettlebells, whatever you want to use as a weight. But you want to make sure that you’re in the right position first, right positioning, make sure you have the back foot up on a box so t’s elevated. You’re going to have your front foot forward when you need to drop your back knee towards the ground. You want to make sure your knees are behind your tub. 

A lot of times people will get set up like this improperly and they’re all like leaning on their toe and doing it wrong. The good thing about the barbell is it keeps your back nice and straight and tall. When you’re holding dumbbells, you have the ability to kind of roll forward a little bit more. You put your back foot up and you shake it all around. Alright, so back foots elevated it to things that are put the positioning of your back foot. You can have it flat or up on your toes, it’s a preference, whatever feels better for you. You want to try to unengaged your back leg as much as possible. Great glute exercises for men, driving through the heel, your front foot driving through, and you get up to that top part and get a really nice squeeze on that glute.

The barbell split squats or split squats in general, aka, Bulgarian split squats. By far, great glute exercises for men, just crushing your glutes, especially if you tie a couple of these together, you’ll feel the next three days.

Another way, I like to do is actually the smith machine as well, because it’s guided, helps you from falling over. You can really add some weight on there as well because it keeps you in that same lock position.

6. How To: High Foot Placement Leg Press

The normal position for these next glute exercises for men is shoulder-width apart, we’ll make sure your knees are below your toes. A lot of times, you’ll have to pick it, the leg press up, because you can’t get into that position. What your feet up high coming down, you’re not going to get a huge bend in those knees. If you over bend those knees, you’re gonna end up rolling your hips up, because your hips are in a very fixed position being on a lay press.

Going down about, I mean, you’re less than 90 degrees, so not quite 90 degrees, maybe like 45 to 60 degrees. And then just pushing up to your heels getting those hamstrings and glutes really engaged.

The reason I didn’t say anything nice was that you can literally slap on tons of weight, and really put some weight up against those muscles making obviously putting the more resistance you put against the muscles, the faster and harder it’ll get.

6. How To: Single Legged Leg Press

This is one of the great glute exercises for men. Why? One, because of the fact that you’re isolating one leg so the other leg can’t help. And two, you can get a little bit deeper on this motion because of the fact of your hips aren’t as locked, as if you have both legs up on that leg press.

Make sure your feet are aligned with your hips. You don’t want to have your leg over here centered on the actual leg press because this is the machine, it’s going to equalize this weight anyways. It doesn’t matter if your foot is in the middle or off, align with your hip keeping your hip set.

Make sure it’s aligned with your head. And the best way to do this is literally to have it set up as if you’re getting ready to do a leg press. And just drop a lay straight down on the floor. Have a safety catcher right in the middle, on the leg press.

A lot of times, what I use is that as my guide of how deep I’m going to go. I come now, tap that drive right back up. Great glute exercises for men. The same thing is because I mean, who’s gonna single leg like launch 300 pounds. You’re not like, this is 317 pounds right here. This is not really I mean, I actually do more than this. This is just me showing you guys on the video. But I mean, look at the amount of weight you can do with a single leg to mean that’s great resistance to build some serious muscle on those glutes. I mean, can you deny it? No. Make sure you’re in the right position.

Alright, those are the seven glute exercises for men. I know, they’re great. You can’t wait to run to the gym and try it right now. It’s good nuggets.

What do you think is possibly holding you back from getting the most out of your exercises when trying to hit your glute? I’m waiting. Come on, go into the comment.

Not being able to mentally understand the muscle. Not like in general like where did it come from? Adam and Eve. I’m talking about understanding it like feeling it and understanding like okay, this is my glute. How do I squeeze it? How do I tense it? How do I activate it? How does my brain can’t tell it the fire yet? So sometimes you have to do these. I know this was sad for the as I put this at the beginning, you might not have watched it but there are two factors. This is only one of them. So don’t turn it off yet. Once I show you this, you’re going to be doing some of the girly exercises that help you to activate.

Alright, these are all those ones you see in all those little bar classes and stuff. Kind of like leg lifts trying to get your glute firing, so leg lifts. Good fire hydrants out to the side, I’ll do these a lot of times with some, at least to make it look a little more manly exhaust and on a band, and just kind of walk in a stiff-legged position, just back and forth, trying to get those glutes firing. Small little side steps with band resistance, you can also use those circular bands that go right around your knees.

The other one is the climbing exercise. When you’re down on all your elbows, put on your other foot, but knees bent at a 90-degree angle, and you’re just gonna open and close. The same thing, the band’s right here, you want to either right below your knee or right above your knee. And you’re just going to open it up trying to activate the outside your glute here, Major, flip overdo both sides.

Also those kickbacks, you want to go to the floor and do you do that, do some bird dogs goal is just to get that glute activated. Trying to understand and get it fired before you start working that way, it’s like okay, cool, this is what might be working today. And then you go into the gym and actually hit it.

What do you think is possibly holding you back from getting the most out of your exercises when trying to hit your glute? Number one is understanding what is actually being worked on. Number two is inflexibility. There are two things that can really hold you back from getting your glutes activated. Also, other than, obviously, your central nervous system understanding how to fire it is flexibility. A couple of key stretches because hands-on lose his right leg over your left leg reaching down towards the floor, pinning this leg back to that low position, a certain tension and obviously, both legs.

The other one is your me laying up on a wall or a post. And you want to make sure your butt is right up on that post. And you’re just going to go ahead and take your leg and put it straight up. Feeling it nice and tight to the wall, the leg is straight up. And you can even grab the post if you really hitting that hamstring.

The other area that really can hold you back in these glute exercises for men is your hip flexor. This is what a lot of people have tight hip flexors because they’re sitting so long throughout their day. This gets locked up, this gets lazy. So nice big stance, opening that hip flexor up. Leaning forward as much as you can push yourself up one step further. You want to reach that arm up and open that all the way up. You can just walk for that’s one thing, meaning stretch on that really trying to stretch so that we get the full range of motion yet engage tightly can finish the motion to actually get the booth engaged because this is too tight to help them get to that position.

What you want to hear next. What do you like about this glute video? What glute exercises for men do you like?