Butt-Toning Workout Every Man Should Try – Glutes aren’t just for squats anymore. Thanks to influencers, athletes, and celebrities proudly sporting their sculpted backsides (looking at you, Dwayne “The Rock” Johnson), strong glutes have gone mainstream. And guess what? This isn’t just a trend—it’s science-backed awesomeness. Whether you’re chasing athletic performance, better posture, or that “jeans fit like they were made for me” swagger, building and toning your glutes is where it’s at.
But here’s the kicker: glute training isn’t just about aesthetics—it’s functional power. Certified strength coach and fitness expert Alex Martinez explains, “Your glutes are the powerhouse of your lower body. They drive explosive movements like sprinting, jumping, and lifting heavy stuff while stabilizing your hips and protecting your knees and lower back.” So yeah, bigger glutes = stronger lifts, fewer injuries, and maybe even a smoother stride when walking into the gym.
Ready to turn your butt into a weapon? Below, we’ve got seven killer exercises designed to fire up those glutes, along with tips on reps, sets, safety, and how often to train. Let’s get after it!
Table of Contents
7 Expert-Recommended Glute Exercises
These moves target all three glute muscles—the maximus (the big one), medius (the side stabilizer), and minimus (the unsung hero). Mix them into your routine 2–3 times per week for maximum gains.
Also Read: Best 7 Core Exercises to Stay Strong After 40
1. Barbell Hip Thrusts
The King of Glute Activation
- How to Do It: Sit on the ground with your upper back against a bench, feet flat on the floor. Place a barbell across your hips (use padding for comfort). Drive through your heels to lift your hips until your body forms a straight line from shoulders to knees. Squeeze your glutes hard at the top, then lower slowly.
- Reps/Sets: 3–4 sets of 8–12 reps
- Safety Tip: Keep your chin tucked and avoid hyperextending your lower back.
- Why It Rocks: Research shows hip thrusts activate the glutes more than almost any other exercise. Translation: faster results.
2. Bulgarian Split Squats
Unilateral Powerhouse
- How to Do It: Stand a few feet in front of a bench or sturdy surface. Rest one foot behind you on the bench and lower your hips into a lunge position. Press through your front heel to return to standing.
- Reps/Sets: 3 sets of 10–12 reps per leg
- Safety Tip: Start without weights to master balance, then add dumbbells as you progress.
- Why It Rocks: This move hammers each leg individually, correcting imbalances and building stability.
3. Deadlifts
The OG Lower-Body Move
- How to Do It: Stand with feet hip-width apart, gripping a barbell or dumbbells. Hinge at your hips, keeping your back flat, and lower the weight toward the floor. Drive through your heels to stand back up, squeezing your glutes at the top.
- Reps/Sets: 4 sets of 6–8 reps
- Safety Tip: Keep your core tight and avoid rounding your back. Think “chest up, hips back.”
- Why It Rocks: Deadlifts build total-body strength while giving your glutes serious work.
Also Read: 5 Strength Workouts to Get Superhuman Power
4. Step-Ups
Functional Firepower
- How to Do It: Stand in front of a sturdy box or step. Step one foot onto the platform and press through your heel to lift your body upward. Bring the opposite knee up, then step back down with control.
- Reps/Sets: 3 sets of 10–12 reps per leg
- Safety Tip: Use a height that challenges you but allows proper form. Add dumbbells for extra resistance.
- Why It Rocks: Mimics real-life movements like climbing stairs while torching calories and building muscle.
5. Glute Bridges
The Beginner-Friendly Burner
- How to Do It: Lie on your back with knees bent and feet flat on the floor. Press through your heels and squeeze your glutes as you lift your hips toward the ceiling. Lower back down with control.
- Reps/Sets: 3 sets of 15–20 reps
- Safety Tip: Avoid arching your lower back—focus on squeezing your glutes instead.
- Why It Rocks: Simple yet effective, bridges wake up sleepy glutes and prep them for heavier lifts.
6. Kettlebell Swings
Explosive Energy
- How to Do It: Stand with feet shoulder-width apart, holding a kettlebell with both hands. Hinge at your hips to swing the kettlebell between your legs, then explosively drive your hips forward to propel it to chest height. Let gravity bring it back down.
- Reps/Sets: 3 sets of 12–15 reps
- Safety Tip: Keep your spine neutral and use your hips—not your arms—to generate force.
- Why It Rocks: Combines cardio and strength for a metabolic boost while hammering your glutes.
Also Read: This Is How Much You Should Move Every Day to Stay Fit
7. Single-Leg Romanian Deadlifts (RDLs)
Balance Meets Strength
- How to Do It: Hold a dumbbell in one hand and hinge at your hips, extending the opposite leg behind you for balance. Lower the weight toward the floor, keeping your back flat, then return to standing.
- Reps/Sets: 3 sets of 8–10 reps per leg
- Safety Tip: Go slow and focus on control; this is not a speed drill.
- Why It Rocks: Challenges balance and coordination while targeting the glutes and hamstrings.
Weekly Training Volume & Tips for Success
To see real results, aim for 2–3 glute-focused sessions per week, allowing at least 48 hours of recovery between workouts. Here’s a sample weekly plan:
- Day 1: Barbell Hip Thrusts + Bulgarian Split Squats + Glute Bridges
- Day 3: Deadlifts + Step-Ups + Kettlebell Swings
- Day 5: Single-Leg RDLs + Hip Thrusts + Bridges
Pro Tips:
- Warm up properly with dynamic stretches or light cardio to prime your muscles.
- Prioritize progressive overload—gradually increase weight, reps, or intensity over time.
- Don’t skip rest days! Recovery is when your glutes repair and grow stronger.
