Every woman loves a good man butt.
Most men love women who give their glutes attention in the gym. But guess what? Many women adore men with round, built butts too. Besides getting more looks from the opposite sex, strong glutes will translate to stronger lifts. So if you want to boost your backside, it’s time for heavy lifting. Whether you’re looking for a perkier butt or more muscular legs, these exercises will help make your posterior more muscular and defined. Here are the best moves to build the perfect man butt.
Dumbbell Glute Bridge
The dumbbell glute bridge is an excellent movement that isolates your glutes. It will also help you alleviate lower back pain. In addition, studies have shown that stronger glutes can relieve spinal stress (1).
How to Do
To do this exercise, lie on your back with your knees bent and feet flat on the floor. Lift your hips off the floor (while holding a dumbbell resting on your hips) until they form a straight line from shoulders to knees. Lower back down to the starting position then repeats for 10 repetitions.
Barbell Romanian Deadlift
The barbell Romanian deadlift is similar to the conventional deadlift, except that you don’t go down as far. Instead of lowering the weight to the floor, you drop the weight slightly past your knees. This will relieve stress in your lower back and activate more of your glutes and hamstrings. And since it requires a barbell, you’ll be able to use heavy weight for glute hypertrophy (size).
How to Do
To do the barbell Romanian deadlift:
- Grasp a loaded barbell and start with the weights hanging around mid-thigh.
- Keep your back straight and chest up as you bend forward at the hips and lower your torso until it’s parallel to the floor.
- Pause for a second, then return to the starting position by extending through your hips.
- Repeat for 8-10 reps.
The box squat is a great way to build strength in the glutes, hamstrings, and quads. The movement also targets your abs and lower back because of the depth required to perform a proper box squat.
How to Do
To do a box squat:
- Squat down until your hips are parallel to the ground (until your glutes touch the box).
- Keeping weight on both feet, drive through both heels into the floor while simultaneously sitting back into position until upright again. Make sure not to lean forward when coming up from this position; instead, focus on getting all four points of contact with each leg equally balanced for maximum stability throughout each repetition (i.e., no one leg should be doing more work than another).
Dumbbell Bulgarian Split Squat
If there’s one leg exercise that will burn like no other, it’s the Bulgarian split squat. This unilateral (single-limb) movement challenges your core, stability, balance, and glutes.
How to Do
Place one leg back on a bench for support and lunge forward with the other. Lower yourself with your back straight until your thighs are parallel to the floor. Pause for a moment, then push yourself back up through your heels. Perform 3 sets with 6-8 repetitions each set, then switch sides. Add dumbbells to make the exercise more challenging.
Banded Single-Leg Hip Thrust
The single-leg hip thrust is easy to build your glutes and core. In addition, research shows that hip thrusts will improve your sprint time (2). You can do this exercise with a band.
How to Do
- Sit on the ground with your back against a bench or box (or from the floor) with a resistance band wrapped around your thighs. And raise one leg so that only one of your legs is touching the floor. Rest your arms on the ground or bench for support while keeping them straight throughout the exercise (you may want to use some padding under them, e.g., yoga mat).
- Lift your hips until they are in line with or slightly higher than chest height, then lower back down slowly 10 times before switching sides and repeating this process.
Benefits of a Strong Man Butt
A well-rounded glute workout strengthens the butt muscle and gives you a great looking behind.
The glutes, which include the gluteus maximus, medius, and minimus, are the largest muscle in your body and have many functions. They help you jump higher, run faster, and lift more weight, in addition to helping improve posture, injury prevention, and balance. Glute exercises like squats should be part of any fitness routine regardless of whether or not you want bigger bums because they work all three parts of your butt: outer thighs (vastus lateralis), inner thighs (adductor longus), and bottom cheeks at once! Plus, squats are regarded as one of the best exercises you can do for overall strength (3).
Below is a workout you can do with the exercises above. And it includes the reps and sets and the order of movements.
|Barbell Romanian Deadlift||3||8-10|
|Dumbbell Bulgarian Split Squat||3||6-8|
|Banded Single Leg Hip Thrust||2||10|
|Dumbbell Glute Bridge||2||10|
So, there you have it—the best glute exercises to build the perfect man butt. And we know what you’re thinking: “But aren’t all those exercises just for women?” Well, no! They aren’t just for women. These exercises will help you build a strong butt and eliminate flab around your hips or thighs. In addition, women love men with defined glutes. So, try out these movements if you want a muscular backside and look good in those jeans by summertime!
- Kumar, T., Kumar, S., Nezamuddin, M., & Sharma, V. P. (2015). Efficacy of core muscle strengthening exercise in chronic low back pain patients. Journal of back and musculoskeletal rehabilitation, 28(4), 699–707. https://doi.org/10.3233/BMR-140572
- Neto, W. K., Vieira, T. L., & Gama, E. F. (2019). Barbell Hip Thrust, Muscular Activation and Performance: A Systematic Review. Journal of sports science & medicine, 18(2), 198–206.
- Shariat, A., Lam, E. T. C., Shaw, B. S., Shaw, I., Kargarfard, M., & Sangelaji, B. (2017). Impact of back squat training intensity on strength and flexibility of hamstring muscle group. Journal of back and musculoskeletal rehabilitation, 30(3), 641–647. https://doi.org/10.3233/BMR-160526