Glute training or butt poses have become way too popular due to the female fitness models on Instagram flexing the muscle or selling booty bands or booty building programs. Due to this, there has been unnecessary sexualization of the booty, with men almost skipping booty work in the gym, as they consider it feminine or associate it with female fitness models.
If you are one of them, you are horribly wrong. As wrong as you were about BCAAs helping in muscle growth or the anabolic protein window.
What are the benefits of stronger glutes for men, you ask?
. You Are Stronger & You Look Better
Glutes are literally the powerhouse of a muscle in your body. Stronger glutes mean that you can generate more power from your lower body and it builds a good looking butt. Believe it or not, women like men with a strong butt.
And another thing, strong glutes are never found on weak men.
. They Improve Athletic Performance
Glutes provide power for quick and explosive movement. Go check out any Olympic sprinter, you will never find one with weak glutes. If a sprinter has weaker glutes, they won't be competing in the Olympics in the first place.
. They Ensure You Do Not Have Lower Back Pain
When you are not doing anything at all, the glutes work to keep the lower back area aligned. It does not mean that developed glutes always mean a guaranteed good lower back health. That is not always the case, though it does give a higher chance of better lower back health.
So, now that we have established the importance of developing the glutes, let's look at the top exercises that you can include in your gym routine right away:1. The Barbell Hip Thrust
You can also do this using a Smith machine if you are a total beginner and feel that it is overworking your lower back. Put your feet on the ground and set up the bar at your hips and your upper back is on the bench. Keeping your back straight, drive the bar off the floor with maximal power until you are at a 45-degree angle to the floor. Come down, pause for a bit and repeat.2. Single-Leg Romanian Deadlifts
Most people in the gym fail to do a Romanian Deadlift with a proper form. To them, this exercise should be done with extra caution or better yet, after learning the normal Romanian Deadlift properly.
Hold a barbell in the top deadlift position, so that you are standing up with the bar in your hands. Now, slowly raise one of your legs off the ground in the opposite direction while lowering the bar down. Ensure that you are maintaining a straight flat back while doing so. Lower the bar until you feel a stretch in the hamstring of the leg planted on the foot and then come back to neutral standing position. This is one rep.
Caution: Handling a barbell right from the first time you do this, may not be a good option. Start with a dumbbell, progress to an empty bar, and then move to the loaded bar.3. Kettlebell Swings
This exercise will help you develop immense power and speed in your hips. Hold the kettlebell in a half squat position almost touching the ground and drive your hip forward swinging the kettlebell. The hip drive should be as explosive as possible and you should feel the movement in your hips. Ensure that the hip hinging is done and you are not taking the movement on your lower back.
Start doing these exercises today and develop some mean and badass glutes.
Pratik Thakkar is the co-founder and director of GetSetGo Fitness, an online fitness company. He is regarded as someone who will make it easy for you to understand the process by putting things in the right context and providing science-based recommendations for natural bodybuilding. You can reach out to him at firstname.lastname@example.org and follow him on Instagram and Facebook.