Glute Exercises For Men At Home
Category: Exercise for men
Glute exercises are not gender specific, field experts recommend them to both, but in this article were highlighting the mens part. In fact we are incorporating the gluteus maximus muscle into everyday life without even noticing, as in walking or lifting things! This is why Glute exercises for men at home are essential.
The Glutes are the second largest muscle in your body and are the strongest muscle group, which deserves more of your attention. A strong set of glutes can prevent injuries, improve athletic performance, and help you move well as you age.
Most of them think that general lower body exercises will take care of the back side. Well, it is not so.
When it comes to training, I prefer to stick to the basics. To tone your butt muscles, you only need two things: drive and dedication. You have to train your butt muscles hard and diligently to get a great response.
Its a time to give gluteal muscle some extra time for your workouts plan.
Before jumping straight into the exercises, lets take a look at the following gluteal benefits and its structure.
How To Do The Rear Foot Elevated Split Squat
Stand with a dumbbell in each hand, and take a step forward, placing one foot, toes down, on an elevated surface behind you. It should be low enough to not shift your hips to one side. The distance of your step should be about one foot. Keep your chest up and squat down until both of your legs bend to around 90 degrees. Stand back up by driving your front foot through the floor.
About The Glute Muscles
The gluteus maximus is the largest muscle in the body and is primarily responsible for hip extension. This joint action is key for nearly every strength, power, or fitness exercise. Strong glutes can increase squatting, deadlifting, and overall athletic potential. The gluteus medius and minimus two more muscles that make up your glutes are key for stabilizing the hip in both closed and open chain movements, such as squatting, running, jumping, and walking. Basically, if youre doing pretty much anything involving moving your body, your glutes are likely a primary player.
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How To Warm Up Your Glutes Before Training
Dont dive into your glute training without first diving into some proper mobility work. When youre doing them right , theres nothing easy about glute work.
One of the most effective warm-ups for any muscle group is going to be the exercises you are performing in that days training session. For example, if youre performing back squats, you can warm up by performing light reps and increase intensity as you proceed towards your working sets. This ensures that the appropriate muscles and joints are being primed, reducing the risk of injury and improving your overall training performance.
How To Build A Stronger Bigger Butt
Building a stronger backside, healthy thighs, and bigger booty are great goals to have.
Well, the right exercises can accomplish this and this is especially so for building your booty!
But there are some additional things to consider when finding the best way to make your very own butt workout.
Progressive overload is a necessary stimulus in a glute workout.
Adjusting rep range and rep scheme is one way to increase workload.
Some notable rep options are pyramid reps, drop sets, and supersets.
Adding exercise variations is another great way to promote stimulus in progressive overload.
Squat variations include the goblet squat , back squat, sumo squat, and single-leg squat.
Lunge variations include the reverse lunge , forward lunge, curtsy lunge, side lunge, and weighted lunge.
Deadlift variations include the single-leg deadlift, dumbbell deadlift, and sumo deadlift.
And instead of fire hydrants, clamshells or side leg lifts are both popular hip abduction variations.
Also, additional equipment ideas include a stability ball, cable machine, barbell, resistance band, kettlebells, or a pair of dumbbells to give you more options for progressive overload.
Specific muscle focus is a great move in customizing a workout to hit different muscles in different ways.
The gluteus maximus is the largest muscle .
So its a good idea to focus on this large muscle for a bigger butt.
The medius and minimus round out a customized booty workout .
Following these tips may also reduce soreness.
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Move : Dumbbell Glute Bridge
The dumbbell glute bridge targets the gluteus maximus, Vesco says, and is the basis of many of the best glute exercises.
If you want to change it up, try one of these glute bridge variations that work the body in slightly different ways.
The Innstar Booty Resistance Cord
The INNSTAR Booty Resistance Cord is an excellent replacement for cable machines and resistance bands. If you love doing kickbacks to build and tone your glutes or work your inner thighs and outer hips, then the INNSTAR is for you.
This system comes in medium, heavy, and extra heavy resistance levels, so nobody is left out. Get the workout intensity you need to build bigger and stronger glutes.
The INNSTAR is door attachable with a simple door anchor but can also be attached to any sturdy object or column in your home or even outdoors.
Here is what you get:
- Soft padded ankle straps with steel buckles
- 1X resistance band made of durable latex and anti-snap sleeves
- 1X door anchor that easily fits under doors
- Comprehensive workout guide
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How Often Should You Do These Exercises
Obtaining strong glutes and building the buttocks takes a lot of work. However, typically the glutes respond well to a higher volume of training.
Meaning, you can train glutes anywhere from 3-6 times per week depending on your goals, movement patterns, and the program.
If youre just getting started, Id recommend choosing 4-6 exercises and creating a circuit with them. Perform each exercise for 30-45 seconds and slowly build up in sets
You can do this circuit a few times per week and mix and match the exercises each time.
Benefits Of The Barbell Glute Bridge
- You can directly target your glutes, more so than any other exercise, which will carry over to other exercises that require glute strength.
- The shorter range of motion of this variation allows for more focus to be placed on the glutes over other lower body muscles.
- Youre able to place high amounts of focus on the glutes without loading the spine, protecting your low back, and increasing the stimulus placed on the glutes.
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Here Are The 19 Best Glute Exercises And Workouts Of All Time
Want tighter, firmer glutes?
Heck, even I do, but mostly for performance purposes like jumping higher and having greater overall strength and power.
In my opinion, theres nothing sexier than rock solid glutes that sit well in any pair of pants . Plus, your glutes play a crucial role in supporting your lower back. In fact, I consider them the abs of your back.
If you choose to add these 19 glute exercises into your workouts, your lower body will have better shape and be able to produce more power . Ill even give you a few different glute workout ideas to help you do just that so keep reading.
Before jumping into these workouts, I feel its my duty to help you understand how the glutes actually work. This is important because your butt isnt just one big muscle.
Your gluteal muscles are actually 3 distinct muscles that each play a different role and are activated to differing degrees based on your body position, exercise used, and its range of motion. This will be important to understand once we get into what I believe are the 19 best glute exercises down below.
Move : Kettlebell Swing
This movement is about power and can be such a game-changer for your glutes when done with intention and proper form, Pillsbury says. Start in a hike position when your hips are loaded so that youre set up for success and are not at risk of lifting with your lower back.
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How To Build Your Glute Muscle
Building muscle takes more than just lifting weights.
To get results, you need to ensure that youre progressively overloading your muscles, forcing them to rebuild bigger and stronger than before. Your nutrition is also an important variable in building muscle such as consuming enough protein and eating in a caloric surplus, i.e. eating more calories than you can burn.
However, for this article, were going to focus on the training side of things and while our points apply to the glutes, it also covers any muscle group in the body.
Move : Barbell Back Squat
Loading the squat on your back puts more of the emphasis on your glutes, Pillsbury says. Keep your upper body stable by thinking about flexing your back and wrapping your rib cage tightly around your torso. If you can lock all that into place, itll help you track straight down without moving too much through your spine, she says.
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How To Do The Step Down
Start with one foot close to the edge of a step up box or bench ensuring the whole foot is in contact with the surface with the other foot hanging off. Drop the foot to the ground, controlling your body weight with the opposite leg. Tap the heel of the foot to the ground and drive through the step with the working leg to return back to the starting position.
Move : Bulgarian Split Squat
This single-leg exercise is an amazing way to target your glutes while building balance and core stability, Call says.
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What Consumers Say About This Machine
The Powerline Glute Master PGM200X seems to have impressed many users, with many reviewers praising it for its effectiveness, flexibility, and durability.
Furthermore, users enjoyed the spring-assisted pin and very smooth rolling action it provided. Similar to commercial-grade equipment.
Others praised this machine for its effectiveness in tightening gluteal muscles. There are many positive reviews posted by happy customers and we cannot exhaust them all.
Sturdy and Reliable Machine
While Glute Master is not meant for commercial use, it is a sturdy, and reliable butt exercise machine for home use. For the best results, ensure that its pads are correctly adjusted for your body, especially the chest pad. Remember to keep your back in a neutral position while exercising with this equipment. That said, it is a good idea to use the chest pad as a reminder not to arch your back.
The Powerline Glute Master PGM200X is excellent at targeting gluteal muscles. And therefore very effective at building bigger and stronger glutes. Not only was the Glutes Master is designed to mostly target your glutes, but it will also engage your hamstrings. Now in the privacy and comfort of your own home, you can target and strengthen your butt quickly and effectively with the Glute Master.
Toe Touch To Knee Drive Hold
This is an exercise I used to do with my soccer athletes. Its a terrific exercise that focuses on stability as you drive your knee through and up toward your chest, which is why I recommend it for anyone who runs oh wait, thats all humans!
How to do it:
From a standing position on your left foot, hinge forward from your hips keeping your back flat and right leg in straight behind it, and core braced. Reach your right hand toward your left foot. Then, engage your glutes and hamstrings on your left leg to drive yourself back up to standing and swing your right knee up and through toward your chest. Stand as tall as possible and hold that end position for 2-3 seconds before repeating. This entire exercise is about sticking the knee drive hold at the end, so dont rush through it. Repeat for required reps, then switch sides.
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Bodyweight Exercises That Build Glutes
Now that we know how to build our glutes using only bodyweight exercises, heres a list of exercises that you can do with just you! Theres no need for any barbells, dumbbells or kettlebells here. Were using just your bodyweight.
The 10 best bodyweight glute exercises are: