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July 16, 2021

Butt Building Exercises For Men – Home and Gym

As a guy, you might not think about building your butt a whole lot. If you want to get stronger, though, it’s about time you did. Your gluteus maximus, which makes up your butt, is the largest and potentially strongest muscle in your whole body. Building up your glutes will allow you to be a whole lot stronger, especially through the lower body.

In this article we detail the best butt building exercises for men. They will be divided into four separate workouts as follows:

  • Home Workout for Beginners
  • Home Workout for Intermediates
  • Gym Workout for Beginners
  • Gym Workout for Intermediates

Home Workout for Beginners

This home butt building workout can be done with nothing but an inexpensive resistance band set. Start with the lightest resistance band on each band exercise, and move on to the next band up as you get stronger.

Pendulum Squat

Stand with your feet shoulder width apart and your heels slightly elevated. Extend your arms directly out in front of you with fingers touching. Now, looking directly ahead, descend down into a parallel squat. Push through the heels to return to the start position.

Donkey Kicks

Get down on all fours on an exercise mat. Kick your bent right leg up as high as you can. Lower, keeping your knee off the floor at all times, and repeat. Perform all of the designated reps on one side before repeating on the other side.

Glute Activation

Stand with your feet shoulder width apart and two resistance loop bands around your legs. The first should be around your mid thighs with the second just above your ankles. Clasp your hands together in front of your chin. Now squeeze your glutes as you take a large step forward with your left foot. Then step the foot backward and then to the side. Repeat with the other side.

The Workout

Pendulum Squat – 3 x 15

Donkey Kicks – 3 x 12 (each leg)

Glute Activation – 3 x 15

Home Intermediate Workout

Sissy Squat

Secure a resistance band to the bottom of a door or other upright. Kneel in front of the upright about three feet in front of it, holding the end of the band in both hands with an overhand grip, hands together. Now, keeping your arms straight, lean back so that your butt rests on your heels and you feel a stretch through the quads. Return and repeat.

Single Leg Deadlift

Stand with feet shoulder width apart and a resistance band looped under your right foot. Hold the ends of the band in both hands. Now, without bending your knees, simultaneously extend your left leg back and up as you bring your torso down to parallel to the floor. Reverse and repeat.

Reverse Frog Hypers

Place a thick loop band around your mid thighs. Now, lie on the top of a bench so that your hips are on the edge, your torso is supported and your legs are hanging off the edge. Grip the edges of the bench with your hands and pivot from your hips to bring your legs up and down. Your knees should be slightly bent and locked in that position throughout the movement.

The Workout

Sissy Squat – 3 x 15

Single Leg Deadlift – 3 x 12

Reverse Frog Hypers – 3 x 12

Gym Workout for Beginners

Kettlebell Swing

Stand with feet shoulder width apart and a kettlebell held at arm’s length between your legs. Drop down from the hips, bringing the kettlebell down between your legs and then up to chest level. Continue in a fluid, smooth action to complete your recount.

Lunges + High Knees

Stand with feet shoulder width apart and a pair of dumbbells in your hands. Position your hands in front of you at chest level. Now extend your left leg back to perform a lunge, with the knee almost touching the floor. Drive out of the lunge to bring the knee up in front of your body. That is one rep. Repeat all of your designated reps on one side and then repeat on the other side.

 

Glute Bridges

Lie on the floor with a loaded barbell at your feet. Roll the bar up to hip level and bend your knees. Hold the bar to balance. Now thrust your hips as high as you can. Lower and repeat.

The Workout

Kettlebell Swing – 3 x 15

Lunges + High Knees – 3 x 12 (each leg)

Hip Thrust – 3 x 12

Intermediate Gym Workout

Conventional Deadlifts

Stand with feet shoulder width apart in front of a loaded barbell. Bend down to grab the bar with a reverse grip, maintaining a natural arch in your lower back. Now push your heels into the floor as you lift the bar directly up to full arm extension. Lower and repeat.

Barbell Reverse Lunge

Stand in front of a squat rack with a loaded barbell on it. Get under the bar and take a large step back. Now step back with your right leg and drop down into a lunge position until your rear knee almost touches the floor. Now push through the front leg to return to the start position.

Glute Bridges

Lie on the floor with a loaded barbell at your feet. Roll the bar up to hip level and bend your knees. Hold the bar to balance. Now thrust your hips as high as you can. Lower and repeat.

The Workout

Deadlift – 3 x 15

Barbell Reverse Lunge – 3 x 12

Hip Thrust – 3 x 12

Summary

The glutes workout progressions presented here will allow you to strengthen and shape your butt. Do this workout twice per week and in a few weeks you will see the benefits of butt exercises. After six weeks advance from the beginner to the intermediate workout.

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Steve (Qualfied Personal Trainer and Nutritionist)


Steve Theunissen has qualified from the International Sports Sciences Association (ISSA) and is a certified Personal Trainer and Nutritionist. He has over 30 years experience in fitness and nutrition and currently working with famous fitness professionals. He is currently living in New Zealand with is wife and daughter.

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