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Best Glute Exercises for Men Workout Routine - Free Printout Log

Updated on June 8, 2018
Best Glute Exercises for Men
Best Glute Exercises for Men

Best Glute Workout for Men

If you are looking for the best glute exercises for men, you have come to the right place. Included in this article is a free best glute workout for men you can download or print, so you can develop those massive male glutes you so deserve. Men don’t typically think of performing glute exercises to target the butt muscles, but rather think that working legs on leg day will hit the glutes automatically. Well, that couldn’t be farther from the truth. Just take a look around the gym and you will soon discover that even the biggest most muscular guys around don’t necessarily have the matching glutes. Heavy waited squats may get you huge legs, but if you don’t perform them deep, you are neglecting your glutes. Leg presses are also great for building leg muscles, but if not performed correctly will only hit your quads and not your glutes. So, by performing an exercise differently and by adding butt exercises to your workout routine that specifically target the glutes, you can get that firm round butt you’ve been neglecting all this time. Don’t waste another day, and get started with the best butt exercises for men now!

It is interesting to note that in one of my previous articles “Big Butt Exercises – Top 8 Workouts to get a Round Butt” only slightly less than 20 percent of all readers to my butt exercises article are men. Not exactly surprising, but guys, if you think all you need are big arms to impress the ladies you may be selling yourself short. A woman is just as attracted to a guy with a nice round butt as a man is attracted to a woman’s round butt. If you have not yet read my previous article, I would strongly encourage you to do so. It is very informative and will not only show you some of the best glute exercises, but also how important protein intake is for building strong hard glutes.

Certain glute exercises and how they are performed are better suited for women than for men. For this reason I have created the best glute workout for men routine that conforms more to the male anatomy. After all, men typically do not want to develop wide round glutes, but rather round and firm and narrow glutes.

Best Butt Exercises for Men:

  • Squats – wide stance
  • Forward Lunges
  • Sumo Deadlifts
  • Walking Lunges
  • Deadlifts
  • Bulgarian Split Squat
  • Step-Ups
  • Leg Presses

Free 3 Month Mens Butt Workout Routine Log

To make things easier, I have included a 3 month workout routine for best glute exercises for men that you can print directly from this page.

This 3 month best glute training for men workout routine will help you follow your progress by logging your set, reps and weight used for each exercise for each week. For maximum growth, I strongly suggest adding weight when an exercise becomes too easy to complete. Progress and intensity are key to building larger muscles, but make sure not to compromise form. Too much weight will not only compromise form but can also lead to injury.



Best Glute Workout Routine
Best Glute Workout Routine

Best Glute Exercises for Men Workout Free Printout Log Ver 1.0

PDF file: Best Glute Training for Men Workout Log.pdf





Glute Workout Routine
Glute Workout Routine

Best Glute Exercises for Men Workout - Free Printout Log Ver 2.0

PDF file: Best Glute Training for Men Workout Log.pdf



Best Glute Exercises for Men Description Table

Best Glute Training for Men - 1st Month

Workout
1st Best Glute Workout for Men: heavy: 3 sets x 6-8 reps x lbs.
2nd Best Glute Workout for Men: lighter weight: 4 sets x 10-15 reps x lbs.
Week 1
 
 
Barbell Squats
 
 
Forward Lunges
 
 
Deadlifts
 
 
Step-Ups
 
 
Leg Press
 
 
Week 2
 
 
Barbell Squats
 
 
Forward Lunges
 
 
Deadlifts
 
 
Step-Ups
 
 
Leg Press
 
 
Week 3
 
 
Barbell Squats
 
 
Forward Lunges
 
 
Deadlifts
 
 
Step-Ups
 
 
Leg Press
 
 
Week 4
 
 
Barbell Squats
 
 
Forward Lunges
 
 
Deadlifts
 
 
Step-Ups
 
 
Leg Press
 
 

Best Glute Training for Men - 2nd Month

Workout
1st Best Glute Workout for Men: heavy: 3 sets x 6-8 reps x lbs.
2nd Best Glute Workout for Men: lighter weight: 4 sets x 10-15 reps x lbs.
Week 5
 
 
Barbell Squats
 
 
Walking Lunges
 
 
Deadlifts
 
 
Bulgarian Split Squat
 
 
Week 6
 
 
Barbell Squats
 
 
Walking Lunges
 
 
Deadlifts
 
 
Bulgarian Split Squats
 
 
Week 7
 
 
Barbell Squats
 
 
Walking Lunges
 
 
Deadlifts
 
 
Bulgarian Split Squat
 
 
Week 8
 
 
Barbell Squats
 
 
Walking Lunges
 
 
Deadlifts
 
 
Bulgarian Split Squat
 
 

Best Glute Training for Men - 3rd Month

Workout
1st Best Glute Workout for Men: heavy: 3 sets x 6-8 reps x lbs.
2nd Best Glute Workout for Men: lighter weight: 4 sets x 10-15 reps x lbs.
Week 9
 
 
Barbell Squats
 
 
Forward Lunges
 
 
Sumo Deadlifts
 
 
Step-Ups
 
 
Leg Press
 
 
Week 10
 
 
Barbell Squats
 
 
Forward Lunges
 
 
Sumo Deadlifts
 
 
Step-Ups
 
 
Leg Press
 
 
Week 11
 
 
Barbell Squats
 
 
Forward Lunges
 
 
Sumo Deadlifts
 
 
Step-Ups
 
 
Leg Press
 
 
Week 12
 
 
Barbell Squats
 
 
Forward Lunges
 
 
Sumo Deadlifts
 
 
Step-Ups
 
 
Leg Press
 
 

Stretching after a Glute Workout Routine

A glute workout routine can be very tough on not only your glute muscles and legs, but also put a lot of stress on your lower back. For this reason you can perform glutes stretching exercises before your workout to warm up and loosen your glutes and lower back, or you could perform these glutes stretching exercises after your workout to loosen up your lower back and prevent lower back pain.

The following is a list of my top 5 glute stretching exercises, including a pictorial view of how each exercises is performed. There are many benefits to stretching your glutes, some of which include increased blood flow to your muscle, a decrease in muscle soreness after your workout, and to help prevent lower back pain caused by tight glute muscles.

Each exercise below should be done with strict form. Perform each exercise for both legs and hold in the stretch position for approximately 30 seconds. You can do all five exercises, but only 3 are necessary.

Top 5 Glute Stretching Exercises

1. Pretzel Glute Stretches
2. Steated Glute Stretches
3. Lying Glute Stretches
4. Pigeon Glute Stretches
5. Standing Glute Stretches

Click thumbnail to view full-size
Pretzel Glute StretchSeated Glute StretchLying Glute StretchPigeon Glute StretchStanding Glute Stretch
Pretzel Glute Stretch
Pretzel Glute Stretch
Seated Glute Stretch
Seated Glute Stretch
Lying Glute Stretch
Lying Glute Stretch
Pigeon Glute Stretch
Pigeon Glute Stretch
Standing Glute Stretch
Standing Glute Stretch

Closing remarks

When performing the Best Glute Exercises for Men Workout Routine, I suggest a rest period of 1-1.5 minutes between sets, and 2-3 minutes between exercises.

I can’t stress this enough. If you want bigger glutes, you must go deep on all your glute workout exercises and when performing lunges make sure to take wide steps to target your glutes. Shorter steps will hit your quads and not your butt. Also use heavy weights. If you can perform more than the set requires, then you need to add more weight. I would also not suggest doing more exercises than are outlined in the Best Butt Exercises for Men workout routine. Over training is a common mistake made by many, and will only stunt your growth or even reverse it. So please do not do more sets or reps thinking you will gain more muscle faster. And definitely do not exercise more than twice per week.

When you have finished this three month butt workout plan, I would suggest you start over from the beginning and do another three months of glute exercises. You should see results after three months, however this is not enough time to see any major changes in size. Building larger stronger glutes takes time, hard work and dedication. And definitely patients. So don’t give up if you are not seeing immediate results. If it were quick and easy, we’d all be walking around looking like fitness models and bodybuilders. The second three months, you could switch up the mens butt exercises to create some variation. The reason I say this is that muscles will adapt to a routine if performed the same way for too long and stop growing. Confusing the muscles will keep them growing.

I would also like to reiterate how important it is that you consume enough protein for muscle growth. Without sufficient protein, you will not grow. Many suggest 1.5 to 2 grams of protein per pound of body weight. Personally, I try for 1.5 gram. This is something you can experiment with on your own. If you’d like a good read on how and when to take certain proteins and more, you may want to check out “The Best Time to Drink Protein Shakes for Maximum Absorption”.

Should you have any questions or concerns, please feel free to ask in the comments section below at any time. Good luck and I wish you much success.


Comments

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    • Jeff Martin1 profile image

      Jeffery Martin 

      14 months ago from Fort Worth

      I have been working out for several years, and everything has been shaping up pretty well; except in the butt area.

      My fiancee is always reminding me to do my "butt-butt" exercises, because I tend to crap out a little on leg days.

      I don't skip leg days, but I do not hit them like I do the other parts, either; even though I know I should.

    • maalarue profile imageAUTHOR

      John Mark 

      3 years ago from Texas

      Hello Dan. Since you're already performing a leg routine for your legs, I would say yes to working your glutes on the same day. And once per week is fine if you're hitting those glutes hard. Personally, working glutes once per week for me works out quite well. Thanks for a great question.

    • profile image

      Dan 

      3 years ago

      The 12 week butt program for men. Can I preform this just once per week on leg days? Is that enough??

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