Glute Workouts For Men: 12 Exercises To Build A Strong And Sexy Glute

Picture of Tonya Olson

Tonya Olson

Dr. Tonya Olson, MSPT, DPT
Board Certified in Orthopedic Physical Therapy

Certified Manual Physical Therapist

Related Articles

Centaur physical therapy can help teach you how to lift weights safely

Are you ready to discover the secret to building a strong and sexy backside? Glute workouts for men have become more popular in recent years, as many guys are looking for ways to build a better butt. But when it comes to sculpting your best booty, there’s no one-size-fits-all solution. Thankfully, we have 12 amazing exercises that will help you get the glutes of your dreams!

From squats and lunges to bridges and hip extensions, these glute exercises will work all three parts of the muscle group – gluteus maximus, medius, and minimus – for maximum results. Not only will they help you create an aesthetically appealing backside, but they’ll also increase your strength, power, and endurance. So whether you want a stronger squat or just want to look good at the beach, this comprehensive guide is sure to provide everything you need!

By combining these 12 exercises into a regular workout routine, men can expect bigger and stronger glutes in no time. So if you’re ready to transform your backside with effective glute workouts, then keep reading!

1. Squats

Squats are one of the most effective exercises to target the glutes. They work all the muscles in your lower body simultaneously, meaning you get a comprehensive workout. Plus, squats can be modified for any level – from beginners to advanced athletes.

To perform a squat correctly, start with your feet shoulder-width apart and your toes slightly pointing outwards. Then, bend your knees and lower yourself as far as you can while keeping your back straight and core engaged. As you stand up, press through your heels and squeeze your glutes at the top of the movement.

If done regularly, squats will help you build strong glutes that look great too. Adding weights such as kettlebells or dumbbells will further increase the intensity of this exercise, making it even more effective for building muscle strength and definition.

2. Lunges

Lunges are a great way to target the glutes, making them strong and sexy. By taking one big step forward, you will be able to work your glutes even more effectively. This exercise engages the quads, hamstrings, and glutes simultaneously for an efficient workout session.

It’s important to ensure that you are doing the lunge correctly, however. Make sure that you start by standing up straight with your feet hip-width apart before stepping forward. Your back knee should almost touch the floor while your front knee stays above 90 degrees during this move. Keep your core tight and keep your upper body still throughout the entire movement.

Once you have completed the forward lunge, press through your heel as you stand back up in order to engage your glute muscles even more. To further increase the difficulty of this exercise, you can hold dumbbells in either hand or place a barbell on your shoulders while performing lunges.

3. Step-Ups

When it comes to glute workouts for men, step-ups are a great way to build a strong and sexy butt. Step-ups involve stepping up onto a platform with one foot, then bringing the other foot up to meet it. This exercise targets the glutes and hamstrings while also strengthening the entire lower body. Plus, step-ups can be performed using just your body weight or while holding weights in each hand.

To get the most out of your step-up workout, it’s important to keep proper form throughout the entire exercise. When you step up onto the platform, make sure your back is straight and your core is engaged. As you step back down, control the movement by slowly lowering yourself until both feet are on the ground again.

Step-ups can be adjusted for different fitness levels: beginners can start out with a low platform and no weights, while more experienced exercisers can use higher platforms and heavier weights to increase difficulty. No matter what level you’re at, this exercise will help strengthen and tone your glutes for an overall strong and sexy physique!

4. Glute Bridge

The fourth exercise on this list is the glute bridge. This exercise focuses primarily on the glute muscles and also works the core and hamstring muscles as well. It’s a great way to build strength in those areas while also helping to sculpt your glutes.

To do the glute bridge, start by lying flat on your back with your feet flat on the floor, knees bent at 90 degrees. Place your hands flat against either side of your body for support. Then, slowly lift your hips up off of the ground until they are in line with your knees and shoulders. Hold this position for a few seconds before returning to the starting position. You can repeat this motion 10-15 times or as often as you feel comfortable doing.

This exercise helps to strengthen both the glutes and hamstrings while also engaging the core muscles which can help improve balance and stability overall. Plus, it’s easy enough that anyone can do it! So if you’re looking to build a strong and sexy butt, then look no further than the glute bridge!

5. Single Leg Deadlift

The single-leg deadlift is an effective exercise for building strong glutes. It targets the hamstrings and gluteus maximus, as well as helping to improve balance and stability in the lower body. This exercise requires you to lift one leg off the ground while keeping your core engaged and maintaining a flat back. To perform it correctly, start by standing with feet hip-width apart, then hinge forward from the hips while lifting one leg behind you. As you come down, reach towards the floor with both hands while keeping your back flat. Keep your lifted leg off the ground throughout the entire movement.

To maximize this workout, keep your core tight, engage your glutes and hamstrings, and balance evenly on both feet when coming up again. You can also add extra weight by holding a dumbbell or kettlebell in each hand to increase difficulty if needed. Doing this exercise regularly will help tone your glutes, build strength in your legs, and enhance overall balance and stability in your body.

By incorporating single-leg deadlifts into a regular glute routine, you’ll be able to see noticeable results over time – stronger legs, toned glutes, and improved overall balance. Even if you don’t have access to any weights or gym equipment at home, single-leg deadlifts are still a great way to strengthen and tone up those muscles!

6. Glute Kickbacks

When it comes to glute workouts for men, the glute kickback exercise is one of the most effective moves. This exercise targets your glutes and hamstrings, helping you build strength and sexy curves in your backside.

To perform a glute kickback, start by getting into a plank position on your hands and knees. You’ll want to keep your core engaged; this will help ensure proper form throughout the exercise. From here, extend one leg behind you while keeping your knee slightly bent. Your toes should be pointed behind you and your hips should remain parallel to the floor. Hold this position for a few seconds before slowly returning to the starting position and repeating with the other leg.

This move is great for strengthening those hard-to-reach muscles in your booty and can be done anywhere with minimal equipment! Incorporate this into your regular routine and you’ll soon see results that will have heads turning everywhere you go.

7. Donkey Kicks

Donkey kicks are a great exercise for building strong and sexy glutes. This move targets your glute muscles, as well as your hamstrings, making it an effective way to strengthen your posterior chain. To do a donkey kick, start on all fours with your hands under your shoulders and knees below your hips. Raise one leg behind you until the thigh is parallel to the floor and keep the knee bent while engaging the glute muscle. Hold that position and pulse or extend the leg before lowering it back down to the starting position.

This exercise can be challenging, but you can see results quickly with proper form and repetition. Incorporating donkey kicks into your workout routine will help build strength in key lower-body muscles that are important for good balance and stability. Plus, this exercise helps open up tight hips which can lead to improved mobility and range of motion in other areas of the body such as the lower back.

To optimize your performance during this exercise, make sure you keep your core engaged throughout the entire movement. Additionally, focus on keeping tension in your glutes instead of allowing them to relax during any part of the exercise. With proper form and repetition over time, you’ll be able to build a stronger and sexier glute area!

8. Glute Bridges With Leg Abduction

Getting a strong and sexy glute is an important part of your workout routine. The eighth exercise in the list to build a strong and sexy glute is the Glute Bridge with Leg Abduction. This move works both your core and glutes, making it a great way to target all of the muscles in your lower body.

To perform this exercise, you’ll need to start by lying on your back, with your knees bent and feet flat on the floor. Then, press your hips up into a bridge position, making sure that you’re squeezing your glutes as hard as you can at the top of the movement. From there, lift one leg off the ground and extend it out to the side while keeping your hips raised. Keep squeezing those glutes before returning your leg back to its starting position. Repeat this motion for 10-12 reps before switching sides and doing 10-12 more reps on the other side.

This exercise is an effective way to get stronger glutes in no time! It’s important to keep good form throughout this move; focus on breathing deeply while performing each rep slowly and with control so that you can maximize its benefits. With proper technique and consistent practice, you’ll soon be seeing results from this powerful glute builder!

9. Fire Hydrants

This next exercise is a great way to further build the strength and shape of your glutes. It’s called fire hydrant, and it helps to target those hard-to-reach muscle fibers. To perform this movement, you’ll need to start on all fours with your hands directly under your shoulders and your knees under your hips.

From here, you’re going to lift one of your legs out to the side at hip height while keeping it bent at a 90-degree angle. Hold for a few seconds before slowly returning it back down toward the starting position. You can repeat this motion for 8-10 reps on each leg for 3 sets total.

Fire hydrants are an excellent way to work those stubborn muscles that don’t seem to respond well to other exercises. With regular practice, you’ll be able to build up both strength and definition in no time!

10. Standing Hip Abduction

The tenth exercise on our list of glute workouts for men is the standing hip abduction. This exercise is great for targeting the glutes and outer hips, helping to give them a toned and shapely appearance. To perform this exercise, you’ll need to stand with your feet hip-width apart and your arms at your sides. Then, lift one leg out to the side as high as you can while keeping your back straight. Hold it there for two seconds before returning to the starting position.

This move will challenge your balance while engaging your core and lower body muscles at the same time. Make sure that you’re not leaning forward or backward when performing this exercise, as that can put unnecessary strain on other parts of your body. Additionally, be sure to keep your knees slightly bent throughout the movement in order to protect your joints from any potential stress or strain.

Doing this move regularly will help increase strength, tone, and definition in both your hips and glutes. If you want even more of a challenge, try adding ankle weights or a resistance band for extra resistance. Doing so will help take these exercises up a notch and really make them work for you!


In conclusion, building strong and sexy glutes is an achievable goal for men with the right exercises. Combining squats, lunges, step-ups, glute bridges, single leg deadlifts, donkey kicks, glute bridges with leg abduction, fire hydrants and standing hip abductions into your workout routine will help you to quickly see results. All of these exercises target the glute muscles in different ways and should be done in combination rather than each exercise on its own. To ensure that you are seeing maximum results it is important to perform these exercises regularly and with proper form and technique. With dedication and consistency, you will soon have a well-rounded booty that you can be proud of.