There are hundreds of guides teaching women how to build the behind of their dreams. But what about us men? Well, here it is: How to get a nice buttocks for guys: The mans ABC!
In this article, I have focused 100% on the man’s anatomy – and the exercises MEN should be doing to build strong glutes that both feel and look good!
Let’s go:
- Audible Audiobook
- Michael Matthews (Author) - Michael Matthews (Narrator)
- English (Publication Language)
Contents
How To Get a Nice Buttocks For Guys: The 5 Best Butt-Building Exercises For Men
1. Deadlift
When most people hear of the deadlift, they think back training. But, being a hip hinge movement, the deadlift is terrific for the entire posterior chain.
Now, according to some EMG data, the deadlift isn’t the best movement for our glutes (1). Still, this shouldn’t push you away from the deadlift because this is a fantastic glute-builder. Seeing as our glutes are among the most powerful hip extensors (which is a big part of the deadlift), it makes sense to employ the exercise for that goal.
Plus, the deadlift is a heavy compound exercise, which means that we can overload our posterior chain musculature with high mechanical tension levels and grow better in the long run (2).
As for the variation, research suggests that conventional and sumo deadlifts serve as viable options for glute and hamstring development (3).
2. Hip Thrust
Hip thrusts have become incredibly popular in recent years, and many athletes and strength competitors use the movement for glute development.
Thanks to its unique movement pattern, the hip thrust heavily emphasizes our glutes and hamstrings. According to some data, glute activation is nearly twice as high compared to peak values for the back squat (4).
Similar to deadlifts, the hip thrust is also a compound lift with a fantastic overloading potential. You can work to a respectable hip thrust with enough hard work and consistency.
3. Bulgarian Split Squats
Bulgarian split squats (BSS) are one of the most effective movements for training the lower body, and there are two solid reasons why:
First, BSS are excellent for quad development, particularly for bicep femoris activation (5). In that regard, we can achieve excellent muscle activation with lighter weights, even if we don’t have access to a squat rack.
Second, like some other exercises, the BSS can be tweaked to emphasize our quadriceps or hamstrings and glutes, depending on what we need. For better glute emphasis, research and experts recommend extending the front leg further and leaning our torso forward (5, 6). In doing so, we can achieve a greater degree of glute activation.
4. Romanian Deadlift
While some research finds a significant EMG difference for the glutes between conventional and Romanian deadlifts, things aren’t as clear (7). You see, ‘significant’ in the science realms primarily means that the difference is unlikely to be caused by random chance.
As you can imagine, the difference might not be big, but it feels that way because of the phrasing.
In any case, Romanian deadlifts are fantastic for the posterior chain, and we can make them more glute-focused. To achieve that, some experts recommend doing them on a Smith machine. That way, you don’t have to worry about balance, and you can mostly focus on training your posterior chain.
It’s also recommended that you emphasize the lowering portion (eccentric) to cause a significantly greater stretch before extending your hips.
5. Forward Lunges
Similar to Bulgarian split squats, lunges are another fantastic exercise for a firm buttock. And, similar to that movement, we can make lunges more glute-focused by leaning our torso forward and extending the front leg forward (5, 6). In doing so, we emphasize our glutes and force them to work harder to help us remain balanced and push ourselves back to the starting position.
One more technique tweak that seems to work well for the BSS and lunge is to actively push through your heel on each repetition. This might seem insignificant, but it can help you form a better mind-muscle connection with your glutes and hopefully activate them better.
A Weekly Workout Routine For a Head-Turning Butt
Now that we’ve gone over some of the best exercises for the glutes let’s look at how we can put them together into a simple and effective weekly routine.
According to research, training our muscles twice per week appears to be superior to once per week for hypertrophy (8). So, to keep our routine based on the latest science, we’ll be training our butt twice weekly. Also, there will be at least 48 hours of recovery between the two sessions.
Day 1 (e.g., Monday)
Deadlifts – 3 to 4 sets of 4 to 8 reps
Bulgarian split squats – 3 to 4 sets of 8 to 15 reps (per leg)
Day 2 (e.g., Thursday)
Hip thrusts – 3 to 4 sets of 5 to 10 reps
Romanian deadlifts – 2 to 3 sets of 8 to 12 reps
Forward lunges – 2 to 3 sets of 12 to 20 reps (per leg)
As you’ve probably noticed, this weekly routine includes a variety of repetition ranges. This is also in agreement with research, stating that mechanical tension and metabolic stress are vital for optimal muscle gain (9).
If you remain consistent, perform each exercise with a good range of motion, and focus on slowly progressing, you will shape up your butt in no time. What’s even better about this routine is that you’re also working other muscle groups. For example, the deadlift trains your glutes, but it also involves your arms, shoulders, entire back, hamstrings, and quads.
Final Words: Tight and Firm Buttocks are Within Reach!
Even men want nice buttocks. And achieving it is within reach for most of us.
But:
It doesn’t come for free!
It all starts with dedication. Other factors are your diet, sleep – and of course, your workout program. In this article, I have given you some of the tools you need: the exercises and a workout routine. The rest is up to you!
Hey!
Do you want to strengthen other parts of your body as well?
Visit my large collection of strength-building articles – LOADED with actionable fitness hacks, time-efficient workout programs, and exercise equipment reviews.
See you there!
Other Helpful Resources
- What are The Best Glute Machines For Home? Reviews and Top Picks
- Allstar Innovations Squat Magic Reviews
- How to Build A Bigger Booty: The Beginners ABC
- How to Get a Bigger Buttocks Fast With Exercise: The Beginners ABC
- What Exercises Lift Your Buttocks at Home? 5 Killer Glute Exercises
References
- Electromyographic activity in deadlift exercise and its variants. A systematic review. PLoS One. 2020 Feb 27;15(2):e0229507. doi: 10.1371/journal.pone.0229507. eCollection 2020.
- The mechanisms of muscle hypertrophy and their application to resistance training. J Strength Cond Res . 2010 Oct;24(10):2857-72. doi: 10.1519/JSC.0b013e3181e840f3.
- An electromyographic analysis of sumo and conventional style deadlifts. Med Sci Sports Exerc . 2002 Apr;34(4):682-8. doi: 10.1097/00005768-200204000-00019.
- A Comparison of Gluteus Maximus, Biceps Femoris, and Vastus Lateralis Electromyographic Activity in the Back Squat and Barbell Hip Thrust Exercises. J Appl Biomech. 2015 Dec;31(6):452-8. doi: 10.1123/jab.2014-0301. Epub 2015 Jul 24.
- Electromyography Of The Hip And Thigh Muscles During Two Variations Of The Lunge Exercise: A Cross-Sectional Study. Int J Sports Phys Ther. 2018 Apr; 13(2): 137–142.
- Joint angles of the ankle, knee, and hip and loading conditions during split squats. J Appl Biomech. 2014 Jun;30(3):373-80. doi: 10.1123/jab.2013-0175. Epub 2013 Dec 17.
- An electromyographic and kinetic comparison of conventional and Romanian deadlifts. Journal of Exercise Science & Fitness Volume 16, Issue 3, December 2018, Pages 87-93
- Effects of Resistance Training Frequency on Measures of Muscle Hypertrophy: A Systematic Review and Meta-Analysis. Sports Med . 2016 Nov;46(11):1689-1697. doi: 10.1007/s40279-016-0543-8.
- Maximizing Muscle Hypertrophy: A Systematic Review of Advanced Resistance Training Techniques and Methods. Int J Environ Res Public Health. 2019 Dec; 16(24): 4897. Published online 2019 Dec 4. Doi: 10.3390/ijerph16244897