Firm glutes are a goal for some men just as they are for some women. Glute firming exercises will help you achieve a strong butt, allowing you to perform sports and daily movements with less struggle. Your goal is to perform exercises that involve hip extension. This occurs when you move your thigh backward. Execute proper form to get the most out of your glute firming workout.
Deadlift
The deadlift is a compound exercise which means it works multiple muscles at the same time. Not only does it maximally target the glutes, but it also works the quadriceps, hamstrings, lower and upper back. Before you begin, place a weighted barbell on the floor and stand behind it with your feet spaced about shoulder-width apart. Keeping your back straight and abs tight, bend down and grasp the bar with an overhand, shoulder-width grip. Steadily lift the bar off the floor as you come to a fully standing position. Let the bar rest against your thighs, slowly lower it back to the floor and repeat. You also have the option of using a set of dumbbells for variation.
Sumo Squat
The sumo squat is a variation to the conventional squat. Instead of placing your feet shoulder-width apart, space them wide apart and turn your toes out at an angle. While holding a dumbbell vertically in front of your body with your arms fully extended, lower yourself down by bending your knees. Once your thighs parallel the floor, rise back up in a steady motion and repeat. This exercise taxes the glutes and inner thighs. Make sure to maintain tight abs and a straight back throughout.
Romanian Deadlift
The Romanian deadlift is also known as a stiff leg deadlift. Stand with your feet shoulder-width apart and hold a weighted barbell in front of your thighs with an overhand, shoulder-width grip. Keeping your back and legs straight, bend forward at the waist and slowly lower the bar toward the floor. As you do this, push your butt backward. Once you feel a good stretch in your hamstrings, rise back up in a steady motion. Squeeze your glutes forcefully for a full second and repeat.
Good Morning
A bent-knee good morning is another barbell exercise that targets the glutes. Carefully hoist a barbell across your upper shoulders and hold it with a wide, overhand grip. Stand with your feet about shoulder-width apart and look straight ahead. Keeping your back straight and abs tight, bend forward at the waist until your torso is about parallel to the floor. As you do this, bend your knees slightly and push your butt back. Rise up in a steady motion, squeeze your glutes forcefully and repeat.
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