Men please do more butt stuff; Take a Breath, I’m talking Glute Exercises
I know, I know—you saw the title, saw that a woman wrote this, and immediately thought, “What does she know about men’s health?” But before you shoot me down like a botched bench press or BBL, hear me out. As someone who’s been deeply involved in the health and fitness world for over a decade—both personally and professionally—I’ve seen and heard a lot. Some things I wish I could un-hear (gym locker room conversations are wild), but that’s just part of being in a space where hormones are high and personal boundaries are… let’s say, optional. But what’s really interesting isn’t what you guys do talk about—it’s what you don’t. And one of those hush-hush topics? Your legs. No, not in the “Johnny Bravo skipped leg day” kind of way (though, those jokes will never not be funny). I mean, the fact that you guys will go all out hyping each other up for a big lift, but when it comes to training the glutes and some posterior chain exercises, it’s like a secret mission—just a few grunts, a nod, and an unspoken agreement to never discuss hip thrusts in public. To this day, watching two gym bros try to compliment each other’s quads without sounding too sentimental is still one of the cutest gym things I see. Something I wish happened more often—but that’s a conversation for another day.
The Case for Training Your Glutes—Seriously
So let’s be honest—this might go over a lot of guys’ heads, especially coming from a woman, but here goes nothing. You need to train your glutes more. And no, I’m not just talking about the basics—squats and Romanian deadlifts (even though you should be doing those). I’m talking about real glute-focused exercises. The kind that might make you feel like you just threw on a pair of scrunch-butt shorts and found the perfect lighting for your next TikTok clip.
Yes, I’m talking hip thrusts, glute bridges, and those dreaded cable kickbacks. And no, this isn’t just for the women who appreciate a solid set of arms as well legs (trust me, we do). Or even for the… athletic advantages they provide in the bedroom (which, yes, we also talk about). It’s about your overall health—because skipping out on proper glute training can lead to real issues, from poor posture to lower back pain to decreased athletic performance.
The group of glutes
So why do your glutes matter more than you think? Well before we get into the health benefits (and trust me, there are many), let’s break down what the glutes actually do.
The gluteus group consists of three muscles:
• Gluteus Maximus – The big guy. This muscle runs from the ilium to the iliotibial (IT) band and is responsible for hip extension, lateral rotation, and abduction. Aside from looking good in a pair of joggers, this muscle helps with walking, running, climbing stairs, and standing up from a bent position. Weak glutes? Expect posture issues and chronic lower back pain.
• Gluteus Medius – The stabilizer of stabilizers. This muscle originates at the ilium and inserts at the femur, helping you stand on one leg and maintain pelvic stability while walking or running. Ever feel wobbly when shifting weight? Your glute med might be slacking.
• Gluteus Minimus – The smallest but mighty muscle. Acting as a stabilizer for the hip, this muscle handles medial rotation and abduction. If weak, it can lead to Trendelenburg syndrome, where the pelvis drops on one side while walking, making you look like you’re strutting with a limp.
When these muscles are strong and firing properly, you move better, stand taller, and reduce your risk of injury. In contrast, underdeveloped glutes lead to instability, poor hip mechanics, knee pain, and, yes—lower back pain that makes you feel like an old man every time you get out of bed.
Glute Training and Testosterone—What’s the Connection?
Now that we’ve had our mini myology geek-out session, let’s talk testosterone. We all know aging is a thing, and with it comes the slow decline of a few important factors—testosterone being one of them. So if your not ready to talk to your doctor about a testosterone hormone therapy (which you if your concern about your levels you should absolutely talk to your doctor about testing and options). Or shoot up some injections in the privacy of your local fitness establishment’s bathroom —supplied and supervised by your trusted “local pharmacist” of course. There is another option that might be more suitable for you. It’s called exercise my friends, no surprise there; but why?
Remember that gluteus minimus muscle I mentioned earlier? Turns out, it can help with more than just keeping your hips stable. Research shows that exercise—particularly resistance training—can increase testosterone levels in the short term, with levels spiking anywhere from 15 to 60 minutes post-workout. That means if you were ever wondering when the best time is to put that post-workout pump to extracurricular use… well, now you know. But beyond the short-term boost, regular strength training has been linked to better long-term testosterone levels, improved cardiovascular health, and even increased libido. It all comes down to circulation—stronger glutes = better blood flow. And if there’s one thing every guy can agree on, it’s that good circulation is always a good thing.
How to Train Your Glutes Like You Mean It
By now, you get the point—your glutes aren’t just for show. They’re essential for movement, posture, injury prevention, and yes… performance (in and out of the gym). But how do you train them effectively? Combining the powers of both anterior and posterior chain exercise can help keep a health balance between muscular structures, so its only right they get equal treatment.
Here are a few examples of anterior and posterior lower-body exercises and some some facts about them:
Posterior Chain Focus (Glutes, Hamstrings, Lower Back)
• Hip Thrusts – The king of glute builders. If you take nothing else from this, do hip thrusts.
• Glute Bridges – Great for activation and overall strength.
• Reverse Lunges – A solid way to work on glute engagement with balance.
• Hamstring Curls – Because weak hamstrings = weak posterior chain.
• Deadlifts (Sumo & Romanian) – Essential for glute and hamstring strength.
Anterior Chain Focus (Quads, Hips)
• Back Squats – A staple, but only if you do them with proper depth and engagement.
• Bulgarian Split Squats – A brutal but effective glute and quad burner.
• Step-Ups – A great way to train single-leg strength and stability.
Leg Press (Feet High & Wide) – Shifts focus more toward glutes and hamstrings.
If you want more exercise ideas check out our list of glute focus / posterior chain exercises below.
Closing Out With a Kick… Back
Your body—and your partner(s) (we don’t judge)—will thank you for making these changes to your workout routine. Glute training isn’t just about aesthetics (though, let’s be real, it doesn’t hurt). It’s about strength, stability, longevity, and overall performance. So, here’s my challenge to you—talk to a gym friend, chat with your doctor, or better yet, do your own research. See if adding more glute-focused training makes a difference in your everyday movements… and beyond. Coming from a woman who loves a great twerk session and a killer leg day—it definitely does.
Exercises as promised
Being a woman of my word here are a list of 50 gluteus and posterior chain focus workouts that you may or may not have a heard or seen around.
Glute-Focused Exercises:
1. Kneeling Squat to Stand – Start kneeling, drive through the hips, and stand without using momentum. Great for isolating glutes.
2. Step-Through Lunge – Instead of stepping back or forward, step through into a lunge for extended time under tension.
3. Copenhagen Glute Bridge – Like a side plank but with a glute bridge component, enhancing lateral glute activation.
4. Frog Pumps – A variation of the glute bridge with feet together, forcing more glute activation.
5. Swiss Ball Leg Curl with Hip Extension – Combining knee flexion and hip extension maximizes hamstring and glute activation.
6. Bodyweight Single-Leg Good Morning – A balance challenge that strengthens the glutes and hamstrings without heavy loading.
7. Glute-Loaded Sled Drags – Walking backward with a sled emphasizes constant glute contraction.
8. Banded Seated Abduction with Hip Flexion – Sitting with slight hip flexion increases glute medius activation.
9. Side-Lying Clamshell with Foot Elevation – Elevating the feet adds a different angle to work the glute medius.
10. Deep Deficit Reverse Lunges – Increases range of motion, placing more emphasis on the glutes.
Posterior Chain-Focused (Glute-Dominant) Exercises:
11. Nordic Curl with Glute Bias – A slight hip hinge before descending makes this more glute-dominant.
12. Jefferson Curl (Light Load, Full ROM) – Strengthens the entire posterior chain while improving flexibility.
13. Seal Rows with Hip Drive – A row variation that incorporates hip extension, adding glute engagement.
14. Reverse Hypers with Feet Outward – Adjusting foot positioning changes how the glutes are targeted.
15. Single-Leg Glute Bridge with Banded Pull – Adding a band resistance at the knee forces more glute stability.
16. Sprinter Step-Ups – Mimic sprint mechanics by adding a knee drive, hitting glutes through hip extension.
17. Romanian Deadlift with Dorsiflexed Feet – Slight dorsiflexion shifts focus onto hamstrings and glutes.
18. Isometric Glute Bridge Hold with Band Resisted Hip Flexion – Keeps the posterior chain under tension while adding anti-flexion control.
19. Zercher Good Mornings – A unique way to load the posterior chain while maintaining a neutral spine.
20. Landmine Single-Leg RDL with Forward Lean – Adds an anti-rotation challenge while maximizing glute involvement.
Glute Max Focused Exercises (Power & Size):
21. Bent-Knee Good Mornings – A variation that keeps more tension on the glutes than the hamstrings.
22. B-Stance Romanian Deadlifts – A single-leg RDL alternative that improves stability and glute activation.
23. Deficit Reverse Lunges – Elevating the front foot increases glute stretch and activation.
24. Zercher Squats – Forces you to sit back more, engaging the glutes heavily.
25. Pull-Throughs with Bands or Cable – A great alternative to deadlifts for constant glute tension.
26. Sled Drags (Walking Backward) – Burns the glutes while improving knee stability.
27. Single-Leg Hip Thrusts (Feet Elevated) – Takes the standard hip thrust up a notch with a deeper stretch.
28. Cossack Squats – Builds mobility and hits the glutes from a lateral angle.
29. Kang Squats – A hybrid of a good morning and a squat, keeping constant glute activation.
30. Landmine Reverse Deadlifts – A controlled movement that focuses on hip extension and glute drive.
Glute Medius & Minimus Focused Exercises (Stability & Shape):
31. Curtsy Lunge to Step-Up – A dynamic movement that strengthens the glutes and improves single-leg balance.
32. Banded Clamshell Bridges – A two-in-one move for hip thrust power and lateral glute activation.
33. Standing Cable Hip Abductions – Better than lateral band walks for controlled resistance.
34. Lateral Step Downs (Slow Eccentric) – Helps with knee tracking and builds unilateral glute strength.
35. Seated Banded Hip Abductions (Leaning Forward) – Puts glutes on full stretch while hitting the glute medius hard.
36. Copenhagen Side Plank with Hip Lift – Challenges core, glutes, and inner thighs all at once.
37. Single-Leg Box Squats to Heel Tap – Trains the glutes for balance and endurance.
38. Speed Skater Jumps (Paused Landing) – A plyometric movement that forces glute control and power.
39. Side-Lying Hip Raise (from Floor or Bench) – An underrated move for hip stability and glute activation.
40. Banded Fire Hydrant Kickbacks – A combo of abduction and extension for max glute burn.
Posterior Chain Glute Builders (Hamstrings & Lower Back Integration):
41. Nordic Hamstring Curls with Glute Squeeze – Builds strong hamstrings while keeping the glutes engaged.
42. Glute-Focused Back Extensions – Using a rounded back and pelvic tilt for max glute activation.
43. Tib Bar Glute Bridges – A new twist on the classic bridge, helping improve knee and ankle mechanics.
44. Isometric Glute Bridge with Heel Slides – A brutal posterior chain exercise that lights up the glutes.
45. Single-Leg Glute Ham Raises – A rare but extremely effective exercise for posterior chain dominance.
46. Reverse Hyperextensions (Slow & Controlled) – One of the best moves for glutes and spinal health.
47. Swiss Ball Hamstring Curls with Hips High – Forces the glutes to stay engaged while hamstrings work.
48. Banded Romanian Deadlifts – Adds extra tension to the lockout phase for glute growth.
49. Trap Bar Deadlifts (Glute Bias Stance) – A hip-dominant variation that keeps more load on the glutes.
50. Glute Marches (Feet on Bench or Ball) – Fires up the entire posterior chain while improving core strength.
By Kalinda Kelley
References & More Information:
(Information in this article is supported by the following resources.)
https://3d4medical.com
https://www.ncbi.nlm.nih.gov/books/NBK556144/#:~:text=The gluteus minimus predominantly acts,known as the Trendelenburg sign.
https://www.mayoclinic.org/medical-professionals/physical-medicine-rehabilitation/news/got-glutes-part-1-the-role-of-the-gluteus-maximus-and-healthy-activation-patterns-in-core-stabilization/mac-20555692#:~:text=the gluteus maximus-,Dr.,shift of center of gravity.
https://www.physio-pedia.com/Gluteus_Medius#:~:text=Gluteus medius is an important,loss of support from below.
https://www.nm.org/healthbeat/healthy-tips/fitness/quick-dose-can-physicial-activity-affect-testosterone#:~:text=Research shows that testosterone levels,and lower in the afternoon.
https://www.healthline.com/nutrition/8-ways-to-boost-testosterone#:~:text=Resistance training, such as weightlifting,extent ( 14 , 15).
