Bodybuilding Fitness

5 Best Butt Exercises for Men for Strong Glutes

Best Butt Exercises for Men for Strong Glutes

LAST UPDATED: May 31st, 2022

Shaping the lower body is a priority for most women while men tend to pay more attention to the upper body.

It’s well-known that men don’t like leg exercises and when they do leg exercises, the focus is on the quadriceps.

The glutes are neglected. (1)

Rule number 1: small weights won’t make a strong butt.

You need to increase weight and work hard.

How many sets and reps should you do?

Your glutes will be stronger and bigger with bigger weights that require 5-12 reps per set.

Too many workouts aren’t always effective.

Working out the glutes more that twice a week can actually slow down the process of building muscles.

The muscles need time to rest, recover, and grow.

Best exercises for butt for men

1. Squat

Split squat

A superior exercise when it comes to building your lower body.

It includes the anterior, medial, and posterior muscles of the thigh and the butt.

It activates almost every muscle in the legs.

So, you will strengthen your core strength, hips, and lower back.

If you don’t do barbell squats right you will activate the quadriceps more and the glutes will be left out.

Make sure you squat right: legs shoulder-width apart, feet point outward.

How do I squat?

I start with stretching and warming up, then I do a few squats without a barbell.

After that I usually do 5 sets with 8 reps, slowly lifting weights until the last set when I work out with 50% of the maximum weight I can lift.

There are many variations of the squats that I will write about later, but in my opinion, the classic squat is the best.

2. Split squat

Bodyweight split squat

How to improve buttocks at home?

Do split squat.

Doing this exercise increases your heart rate and your muscles will be sore the next day, for sure.

You should hold the dumbbells in both hands and step forward.

Take as long step forwards as you want to and then push back.

Beginners should do the exercise without any weight, and after a while, they can add some weight.

You can use a barbell or dumbbell, which one you prefer.

As you progress you can increase the weight you are working out with.

How I do split squat?

3 sets 10 reps with dumbbells.

3. Barbell hip lift

Barbell hip lift

This effective exercise activates the glutes more than the squats and deadlifting do.

Sit with your back facing the bench with feet in front of you and lean the barbell on your pelvis.

4. Deadlift


If you do this exercise right the focus will be on your lower back.

Lower the bar, bending at the hip joints and pushing the butt back as much as possible.

Lower your upper body until your back is parallel to the ground.

Your back should be straight the whole time.

5. Bulgarian squat

Bulgarian squat

One of the best butt exercises for men.

Doing this exercise right is very important.

If your legs are close together, the accent will be on the quadriceps.

So, step forward with one leg as far as possible to engage the glutes.

The other leg should be lifted on the bench and you need to keep your back straight.

How to Build Insane Glutes  Faster?

If you want to gain muscle mass faster you should combine the above-mentioned exercises with the best bodybuilding supplements.

If you think I will show you a steroid that will build your body overnight then you are wrong.

I suggest taking only natural supplements.

The best supplement to increase muscle mass (and keep that muscle) is definitely D-bal.


D-bal is the best natural alternative to the steroid Dianabol (best for muscle mass).

Thanks to the mix of powerful ingredients D-bal increases nitrogen retention in your muscles.

Nitrogen is essential for protein synthesis.

D-bal is safe and effective.

You can read more about D-bal here.

Best Butt Exercises for Men – Bottom Line:

If you want to build strong legs and glutes try these workouts:

  • Squat
  • Split squat
  • Barbell hip lift
  • Deadlift
  • Bulgarian squat

For faster results you can combine these exercise with the best natural supplement for muscle growth – D-bal.


  • Ryan

    Hey cliff can you show me some exercises for calves

    • Cliff Thomas

      The best exercise is definitely the standing calf raise. You can check some of the best exercises for calves here.

  • Ragar

    Great I will start this immedoately because I have chicken legs

  • Wallace

    I have problem to increase muscles especially on legs,.what supplement to use?

    • Cliff Thomas

      I can suggest you supplement that I am using in my bulking phase. It will increase your muscles and strength and it is made of natural ingredients. You can check it here.


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