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Best Exercises for the Glutes. Recommendation for Men and Women

Best Exercises for the Glutes. Recommendation for Men and Women

Recently I was talking about Leg Exercises with Weights, but I feel like I haven’t covered exercises for glutes enough, so today I want to talk about Best Exercises for the Glutes. For those who don’t know where glutes are in other simple words glutes is your butt.


I’m sure that most of the male want to skip this post now, thinking that this article is just for female, but it’s not true at all. For both males and females is very important to have strong glutes. Just stick around for few more minutes and have a look, why it is important to have strong glutes.


Don’t forget to have a good warmup before your workout and always stretch after. If you want to know how to stretch and warmup read my article The Difference Between Dynamic and Static Stretching.


Benefits of having strong glutes (butt)

There are so many benefits of having strong glutes and NO, you have to strengthen your glutes not just because it looks good, but because it can help with posture, performance and reduced risk of injury.


Better posture. Glutes can help you to have a good posture because these days more and more people are working in the office and sit most of the time, that can negatively affect our posture and health. Sitting on the chair for a long time can actually damage organs and spine, strong glutes will help to protect organs and give more support to the spine and help pelvis to stabilize, which is very important for improved posture.


Better athletic performance. Glutes are the largest muscle group in our body and having strong glutes will help with workouts by adding explosive power and speed for certain exercises.


Reduced risk of injury. Strong glutes will reduce risk of knee, lower back and hamstrings injuries. It can also help with poor lower back alignment which can cause tears in your back muscles.


I think these three main reasons are more than enough encouragement for having strong glutes. Let’s talk about the best exercises for the glutes.


Best Exercises for the Glutes


Barbell hip thrust

This exercise primarily focuses on your glutes and secondary on quadriceps, hamstrings and core.


How to execute this exercise correctly

  • Sit on the ground with a bench directly behind you and your shoulder blades rested against the bench.
  • Have a loaded barbell over your legs. I recommend using a pad on the bar to reduce the discomfort by lifting a heavy barbell with your hips.
  • Start pushing the bar up slowly with your hips. Shoulders supported on the bench at all times.
  • Your feet should be at shoulder width and at 90-degree angle at your knees.
  • Lift barbell until your hips and body are in a horizontal position.
  • Stop for a second at the top and squeeze your glutes.
  • Slowly lower the barbell down controlling your negative.
  • Repeat between 8 – 15 repetitions. 3 sets.


One leg cable kickback

This exercise primarily focuses on your glutes and secondary on your hamstrings.


How to execute this exercise correctly

  • Hook ankle cuff to a low cable pulley and then attach it to your ankle.
  • Face the cable machine standing about a meter away from it, holding metal cable machine frame as support and feeling the tension in the leg attached to the cable machine.
  • Keep your knees and hips slightly bent and your core tight, slowly kick the attached leg back in a semi-circular arc as high as it will comfortably go.
  • At the top of the movement, stop for a second and squeeze your glutes.
  • Slowly bring your leg down to a starting position in the same semi-circular arc, controlling your negative, without dropping your leg too fast.
  • Repeat for 15 repetitions for each leg. 3 sets.


Weighted Sumo Squats

This exercise primarily focuses on your glutes and quadriceps and secondary on hamstrings and core.


How to execute this exercise correctly

  • Stand straight with feet wider than shoulder-width and toes pointed out at around 45 degrees.
  • Slightly lean your torso forward.
  • Hold dumbbell or kettlebell with both arms close to your chest or arms can be fully extended with weight pointing to the ground in between both legs. (Choose which option is better for you)
  • Slowly bend your knees and squat down until your thighs are parallel to the floor. You can slightly lean forward at the lowest point, but keep your back straight, do not arch it.
  • Squeezing your glutes slowly stand up to a starting position.
  • Repeat between 8 – 15 repetitions. 3 sets.


Kettlebell swingKettlebell swing

This exercise primarily focuses on your glutes, hamstrings and core and secondary on quadriceps, lats and deltoids.


How to execute this exercise correctly

  • Stand straight with your feet wider than shoulder-width. Grab a kettlebell with your arms extended down in front of you and palms facing your body.
  • Keep your back straight, knees slightly bent and head straight. That is your starting position.
  • Keep arms long and loose, squeeze shoulders blades together and engage your core. Shift body weight into heels, and lower butt back and down.
  • Driving through heels, explode through hips and lift weight swinging upward from quads to about chest height, with arms extended. At the top position, contract your core and squeeze glutes.
  • When kettlebell start dropping down, let the weight do the work and get ready for the next rep. Shift weight back into heels while hinging at the hips and loading both the hamstrings and glutes. Receive the weight and allow the kettlebell to ride back between legs.
  • As it makes the transition from backwards to forward, drive through the heels and hips to repeat.
  • Repeat between 8 – 15 repetitions. 3 sets.


Lateral band walk

This exercise primarily focuses on your glutes and secondary on your hips and tights.


How to execute this exercise correctly

  • Position a band around your legs below knees. The closer resistance band to the knees the easier movement or opposite.
  • With the band in place, bending your knees, keep your feet with shoulder width, back straight but slightly lean forward.
  • Squat until your tights are parallel to the ground or slightly higher. Take a slow, lateral step to one side keeping your body low.
  • Using another leg, step to the opposite side. Keep repeating the movement.
  • Do as many repetitions as you can. 3 sets.



These are the best excesses for the glutes. You can add a couple, or at least one of these exercises to your leg work out every week to keep your glutes strong. Very soon you will notice a big difference in your overall strength on explosive training, doing leg workouts or playing sports like football and basketball. You will improve posture and get better-looking butt as well.


As always, if you ever need a hand or have any questions, feel free to leave them below and I will be more than happy to help you out.


All the best,

Marius Mickevicius

Founder of ihealthylifestyle















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2 thoughts on “Best Exercises for the Glutes. Recommendation for Men and Women”

  • Hi, it’s great how I was just getting ready to go to the gym when I stumbled on your website. This article is great and it has gotten me twice as motivated to go to the gym! This is well explained and I’m going to go ahead and save this for future references. Great work and info. Thanks!

    • I am very happy that my article motivated you even more to exercise Sandy. Keep up the good work and never give up! Remember always keep the right form while doing these exercises for glutes to avoid injuries.

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