Build more explosive power, increase your squat and deadlift personal bests, and—let's face it—boost your sex appeal.
Men's Fitness Editors 1 / 7
The glutes do more than just round out the back of your pants. They’re the strongest muscles in the body and the main engine behind lifting huge amounts of weight on the squat and deadlift. Your butt helps you run faster and jump higher, too, so when this workout, designed by Michael Schletter, C.P.T., brings up your backside, remember that it’s not just for the ladies (though she'll definitely appreciate it).
How it Works: We’ve added a little hamstring workout into the glute training to strengthen both muscle groups, because they work in conjunction to extend your hips, but this will also sharpen the distinction between the two where they meet on the back of the leg. Specifically, you’ll fatigue your hams with hip thrusts on the ball and then finish them off with hamstring curls—your glutes will be firing as well to stabilize you. The butterfly hip thrust provides another challenge. This one targets the gluteus medius, which is commonly underdeveloped and can lead to instability and weakness in the entire lower body. When brought up, it can also make for firmer-looking buttocks, which no one complains about.
Lie faceup and rest your feet on the ball. Bend your knees 90 degrees, rolling the ball toward you a bit. Brace your abs and drive through your heels to raise your hips into the air until they’re in line with your torso.
Brace your abs and raise your hips into the air as described above, but keep your knees straight. From there, bend your knees and roll the ball back toward you. Keep your hips elevated throughout the set.
Place the ball against a wall and lie back on it so your upper back is supported and your butt is in front of the ball hovering above the floor. Place the soles of your feet together and rest them on the floor in front of you. Brace your abs, push your knees out, and drive your feet into the floor to raise your hips until they’re level with your torso.
Place the ball against a wall and stand with your back against it, holding it in place. Place your feet shoulder width and turn your toes out about 15 degrees. Squat down as low as you can, rolling the ball down the wall as you descend.
Lie faceup on the floor and place your right heel on the floor and extend the left leg. Brace your abs and contract your glutes to bridge your hips up off the floor while simultaneously raising your left leg in the air until it’s in line with your right thigh.