3 Effective Butt Exercises for Men

3 Effective Butt Exercises for Men

Posted by Sydney Bollinger on

Strong glutes are important for men as they can help improve posture, athletic performance, and keep your core strong, which helps with every day activities. Here are three effective butt exercises for men.

3 Effective Butt Exercises for Men:

1. Clamshells

2. Glute Bridges

3. Jump Squats

Glute fitness has been on the up-and-up for women, with many ladies focusing on their glutes when weight-lifting to tone their booties. It’s not all aesthetic, though, and it’s just as important for men to consider glute fitness when building strength in the body. 

As the largest muscle in the body, the glutes are necessary for many everyday functions, but can easily become weak because of our modern lifestyle. Sitting in a chair at the desk all day doesn’t activate our glutes enough, which causes both weak glutes, but also tight hips. Tight hips are particularly a problem for men. Men’s narrow hips do not have the same range of motion as women’s and this can cause problems in life and in fitness. 

While stretching and yoga can alleviate tight hips, one of the best ways to improve tight hips and overall bodily strength is with targeted glute training. Because many people — including men — do not have adequate glute strength, training the body’s biggest muscle feels difficult to start, but the change and improvement is noticeable overtime. 

For athletes, in particular, glute strength is incredibly important. Weak gluteal muscles often lead to hip, knee, and ankle injuries because other joints and muscle groups will compensate for the lacking strength in your glutes. 

Our three effective butt exercises for men will build up your glute strength, allowing you to build muscle and improve your overall fitness and athletic performance. 


Clamshells are a favorite of physical therapists treating issues ankle, knee, and hip issues, because they target the glute and help build much-needed strength in your lower body. 

To start with clamshells, all you need is yourself and a workout mat. Lie on your side and bend your knees. Ensure that your knees and feet are lined up. Lift your top knee as much as you can and then “close” the clamshell. Repeat this motion for 3 sets of 10 on each side. 

As you progress and feel your butt strength increase, you can modify this exercise to make it more difficult so you continue to build strength. Add a resistance band above your knees and do the same sets as above. Increase the resistance anytime the workout starts to feel too easy. 

Glute Bridges 

Glute bridges are another staple in the world of glute strength, but because they target the right area and really build strength, we can’t leave them off this list. 

Depending on your fitness level, there are different versions of glute bridges you can try. 

Beginners will want to start with the traditional glute bridge. Lay on your back and bend your knees so your feet are on the floor. Space your feet hip distance apart. Put your arms straight with hands palm-down at your side. Squeeze your glutes and push your pelvis into the air. Hold for 3 seconds before lowering with control. This is one rep. Repeat for 3 sets of 10. 

If you know one side is weaker than the other or you are up for a challenge, work on single leg bridges. Set up the same way as you do for a regular glute bridge. Then, lift one of your feet in the air. Keep your thighs parallel with one another, and your leg extended straight. Squeeze your glutes and push your pelvis into the air. You may not make it as high as before. That’s okay. Repeat for 3 sets of 10 on each side.

You can also employ a resistance band with glute bridges by placing above your knees and pushing your knees out so they line up with your hips. 

Jump Squats

Squats of all forms are good exercise, but jump squats really put the focus on glute strength and development. 

As with a regular squat, stand with your feet shoulder-width apart. Squat down so your knees are at right angles and your thighs are parallel to the ground. Once in this position, engage your lower body muscles to jump up. Land softly. Do 3 sets of 10. 

Form is important here. Often when we have weak glutes, we compensate in squats by leaning forward rather than squatting down. Doing this exercise in front of a mirror or with a personal trainer can help you make sure your form is right. 

As you improve, add weights to the exercise.

Adding these glute exercises into your fitness rotation will have a huge impact on your overall fitness. Strong glutes are often the key to staying injury free and improving performance across different types of physical activity.

Tracking Your Fitness With ZOZOFIT

As you look to improve your glute muscles, you can track changes to your body's overall shape when you use the ZOZOFIT app. When you scan using your smartphone, our app track changes to 12 key measurements, monitors your body composition through our body fat percentage calculations, and more. You can even set goals for yourself through the ZOZOFIT app to help keep you motivated throughout your fitness journey.

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