On today’s episode of Live Lean TV, coach Jessica is taking me through a 10 minute glute workout for men at gym.
And before I forget, if you haven’t heard or noticed yet, the ladies like a nice butt on their guys too.
Am I right ladies?
Damn right I am.
So with that said, gentlemen, are you ready to build a butt?
Of course you are.
Here’s one of the best glute workouts for men, designed by the creator of Build A Butt Extreme, Jessica Gouthro.
Jessica is going to take us through today’s build a butt workout circuit.
This workout circuit is comprised of glute exercises that will turn all those flat butts into lifted, toned, round, and mouth watering buns of steel.
This glute training circuit is comprised of the following glute exercises.
Coaching cues: The first exercise in this glutes circuit is the barbell back squat. You will complete 6 reps while following the 4010 tempo. Ensure you complete each rep with perfect form. Focus on not allowing your knees to travel over the toes, and make sure to use that slow 4 second tempo on the way down. After completing 6 reps, take a quick 10 second rest to just give you enough time to move into the next exercise.
Here’s how to do the elevated dumbbell reverse lunge.
Coaching cues: Step up on to a 6 inch step or platform, then complete a reverse lunge by dropping one leg back and off the platform. For this circuit we’re doing 12 reps on each leg. This means you’ll complete all 12 reps with one leg, then switch sides. When you take a step down, focus keeping perfect form by having both knees hit that 90-degree bend. You should be feeling the burn now during these 12 reps. After completing 12 reps with the first leg, do the same thing on the second leg. Remember follow the prescribed 20X0 tempo. Take another 10 second break but keep those weights close by as you’ll be moving onto the dumbbell romanian deadlift.
Coaching cues: Hopefully by now you understand what we mean when we say tempo. The first number in the tempo indicates the eccentric, or for this exercise, the lowering of the weight. The second number is the pause at the bottom of the lift. The third number is the time it takes to lift the weight up to the top. The fourth number is the pause at the top of the lift. So complete 25 reps with that 2 seconds down, 0 second pause, 1 second up, and 0 second pause at the top.
Keep moving as these 25 reps are the burnout at the end of the circuit. Your glutes will be burning during these 25 reps. Also, make sure you’re focusing on which muscle you’re working. In this case, think about your glutes working. So contract those buns and make them burn. Even though it burns, don’t stop, this burning is a good thing. Lastly, since this is a higher volume rep range, ensure you select a lighter weight that you can complete 25 reps with.
Take a 2 minute rest after completing the 3 exercise circuit, then repeat 2 more times for a total of 3 circuits.
Once you’re finished the 10 minute glute workout, show your butt and be proud of it.
Here’s to you for building a better butt.
If you or the women in your life want to build a sexy butt, we invite you to go on a 9 week journey to build your new booty.
It’s time for you to build a butt with the best glute training gym workout program.
Get our booty training Build A Butt Extreme gym program here.
If you don’t workout at the gym, you can pick up the 9 week Build A Butt 2.0 home friendly transformation system here.
You can also add weights to any of the no equipment Build A Butt 2.0 exercises to make it more intense.
In the comment section below, let me know what your favorite glute workout is.
And if you don’t have a favorite glutes workout, you do now: 9 Week Build A Butt Extreme Workout Program.
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Brad Gouthro is the founder of Live Lean TV, a media company focused on helping men and women “Live Lean” 365 days a year. Brad’s programs and content have helped millions of people all over the world learn how to get in shape, and more importantly, sustain it for life.