The Best Glutes Exercises

With a TRX suspension Trainer

Putting them glutes to work

Q. Should men train glutes?

  1. Only if you want your pants to stop falling off without a belt


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How to do these exercises

Watch the Gifs

Read the instructions.

Don’t get hurt.

Bring it like a boss.

here

we

go!


Suspended TRX Squat Basic glutes legs exercise butt workout for men women suspension trainer functional fitness training.gif

This is the starting point for TRX glutes exercises

TRX Squats

What it works:

  • All the legs

Who its for:

  • Everyone

Pros:

  • Works all the legs

Cons:

  • None: unless you have pre-existing knee pain or knee injuries

What it does:

  • Lights our legs up!

How to do it:

  • Use it as a warmup in your legs (and glutes) workouts


suspended TRX Squat and Leg Lift glutes legs exercise butt workout for men women suspension trainer functional fitness training.gif

Leveling up our squats

Squat and leg lift

On TRX Suspension Trainer

What it works:

  • Legs

  • All the glutes (glutes Maximus, medius and minimus)

  • Balance training

Who its for:

  • Everyone

  • Great for beginners

Pros:

  • Excellent workout

  • Safe

  • Awesome

Cons:

  • None

What it does:

  • Warms us up for leg day

How to do it:

  • As shown in the GIF

  • With class and style


TRX Lunge Basic glutes legs exercise butt workout for men women suspension trainer functional fitness training.gif

Getting our glute game strong

Lunges on a TRX Suspension Trainer

What it works:

  • Everything in the lower body a lot

  • The upper body a medium amount

Who its for:

  • Everyone

Pros:

  • This is a big bang exercise

Cons:

  • None

What it does:

  • Brings our glute game wherever we are (as long as we have a TRX suspension trainer with us)

How to do it:

  • As per GIF

  • Be sure to take a big step backwards each time


Suspended Curtsy Lunge glutes legs exercise butt workout for men women suspension trainer functional fitness training.gif

One of the most popular TRX exercises in group workouts

Curtsy lunges on a TRX suspension trainer

What it works:

  • It works the lower body hard

  • Plus it stretches the glutes

  • And it tones the arms

Who its for:

  • Great for women who want everything

Pros:

  • Too many to list

  • Works like a charm

Cons:

  • None

What it does:

  • Makes people want our butt on their body

How to do it:

  • Like it's Friday and we're going out on the town


suspended TRX knee tuck lunge with back foot elevated glutes legs exercise butt workout for men women suspension trainer functional fitness training.gif

Kicking it up a notch

Single leg lunges

With knee tuck

And back foot elevated

On a TRX suspension trainer

Like normal lunges but better


TRX curtsy lunge with foot elevated glutes legs exercise butt workout for men women suspension trainer functional fitness training.gif

Another notch up

Advanced curtsy lunges

Keeping one leg in the air the whole time

Like regular curtsy lunges but better


suspended Dragon Squats TRX gym at home glutes legs exercise butt workout for men women suspension trainer functional fitness training.gif

For flexibility and ultimate Glute training

The dragon squat on a TRX suspension trainer

This is an epic test of strength, coordination, agility, core control, and balance.

What it works:

  • So much of what we want

  • The lower body….hard…it's a strong move!

Who its for:

  • We definitely want to work up to this exercise over a period of months and or years

Pros:

  • This exercise has an extreme cool factor

  • It's exhilarating when we do this for the first time

  • Very fun to watch people do this exercise in person

  • Guaranteed shenanigans when we try to do it with our friends

Cons:

  • This exercise is extremely difficult

  • This exercises is partly dangerous for people with pre-existing knee conditions

  • And very dangerous for people who have bad balance

What it does:

  • This exercise is a great workout for the lower body

  • And good for the arms

How to do it:

  • Try not to get all tangled up like a pretzel

  • This exercise is best done with a professional coach helping you


TRX suspended bulgaria split squats  gym at home glutes legs exercise butt workout for men women suspension trainer functional fitness training.gif

For balance, Glute and leg strength

Suspended Bulgarian Split Squats with Twist

What it works:

  • Just like normal lunges but way more benefits for our booty gains

Who its for:

  • Fit people looking to up their exercise game

Pros:

  • Tons of benefits for athletes especially sports like volleyball, soccer and basketball and football

  • Glutes gains all day

Cons:

  • Tricky to balance

  • Try not to fall down

What it does:

  • Fantastic glutes exercise: 'nuff said

How to do it:

  • Carefully at first

  • Like a boss (when we're pro strength level)


suspended bulgarian split squats with hop  gym at home glutes legs exercise butt workout for men women suspension trainer functional fitness training.gif

For athletes

Suspended Bulgarian Split Squat

With Hop

This is an upgrade of the above exercise: for athletes ..

.. and for people who want killer cardio

…During their gluteal workout

What it works:

  • Everything a lunge works, plus everything the Bulgarian split squat works, plus gangbusters cardio

Who its for:

  • Athletes and very fit people with strong ankles who won't roll them

Pros:

  • Great for the glutes

  • Improves running, jumping, and other leg sports activities

Cons:

  • Risk of rolling the ankle when you land from the jump: don't do this exercise if you have weak ankles and or a history of rolling them

What it does:

  • Build strength and power in the glutes

How to do it:

  • Carefully at first

  • With mad skill and jumping power later once you have pro-level strength, coordination and balance


suspended TRX side lunge and side leg lift  gym at home glutes legs exercise butt workout for men women suspension trainer functional fitness training.gif

Better butt and splits stretch

Side lunge and Side leg lift

What it works:

  • Glutes

  • Stretches

Who its for:

  • Everyone who wants to be more flexible

Pros:

  • Great inner thigh stretch

Cons:

  • Harder than it looks

What it does:

  • Increases our everything game

  • Great for beginners

How to do it:

  • As shown in the GIF

  • Take care to push the hips backwards as we squat down, otherwise, it’s a savage knee exercise (instead of glutes)


suspended TRX side lunge and hip hinge leg lift  gym at home glutes legs exercise butt workout for men women suspension trainer functional fitness training.gif

Even better butt and stretch

Side lunge on TRX suspension trainer

With hip hinge

And leg lift

What it works:

  • This exercise is cool because it not only works a bunch of muscles but it also stretches muscles that improve your posture, strength and balance

Who its for:

  • Literally everyone

  • This exercise is great for people who sit in a desk all day

Pros:

  • Great for getting your metabolism boost after sitting at a desk all day

Cons:

  • Must have decent balance to do this exercise

What it does:

  • Improving your posture can make us look absolutely amazing: at every fitness level

How to do it:

  • Work them glutes

  • Go deep

  • And remember to lift that leg high

  • Get that stretch

  • Get those legs engaged

Awesome.


suspended TRX side lunge and back leg lift  gym at home glutes legs exercise butt workout for men women suspension trainer functional fitness training.gif

Fun way to warm up and or cool down after a leg workout

Side lunges on TRX suspension trainer

With back leg lifts

What it works:

  • It works them glutes!

Who its for:

  • All the people in the Earth

Pros:

  • It's good: let's do this!

Cons:

  • It does take a while but it's totally worth it

  • Multiple sets of this exercise can take 8 to 12 minutes and it's worth every minute

What it does:

  • Pure awesome

How to do it:

  • Medium-slow tempo..

  • ..with concentration..

  • ..contraction..

  • ..core engaged..

  • ..and steady..

  • ..and controlled


suspended TRX straight leg hip bridges  gym at home glutes legs exercise butt workout for men women suspension trainer functional fitness training.gif

Honorable Mention

Suspended straight leg hip bridges

This exercise is an honorable mention.

Although it appears to be a butt exercise, it’s not: it’s primarily a hamstring (back of the legs) exercise.

I included it in order to say this:

This is an excellent exercise and it should be part of our leg day program (for advanced exercisers), BUT, it’s not a good glutes exercise.

Now everyone knows.

What it works:

  • Hamstrings

Who its for:

  • Advanced exercisers

Pros:

  • Incredible exercise

  • Perfect for advanced exercisers

  • Excellent for all kinds of running athletes

Cons:

  • Super challenging

  • Hurts (makes us say “OW!”)

What it does:

  • Ups our leg strength game

How to do it:

  • As per the GIF

  • Keep your butt off of the floor


suspended TRX bent leg hip bridges  gym at home glutes legs exercise butt workout for men women suspension trainer functional fitness training.gif

Honorable Mention

Suspended Bent Leg Hip Bridges

What it works:

  • Mostly the back of the legs (hamstrings) but also the glutes

Who its for:

  • Everyone who wants a strong leg game

Pros:

  • Super effective

  • Works the entire back side of the body

Cons:

  • It’s tough: you have be strong to do this exercise

What it does:

  • Makes our leg game stronger

How to do it:

  • As shown in the GIF

  • Put toes in the foot cradles (not the heels)


suspended TRX leg curls  gym at home glutes legs exercise butt workout for men women suspension trainer functional fitness training.gif

Honorable Mention

TRX Leg Curls

This exercise is another honorable mention.

Although it appears to be a butt exercise, it’s not: it’s primarily a hamstring (back of the legs) exercise.

I included it in order to say this:

This is an excellent exercise and it should be part of our leg day program (for advanced exercisers), BUT, it’s not a good glutes exercise.

Now everyone knows

What it works:

  • Hamstrings

Who its for:

  • Advanced exercisers

Pros:

  • Incredible exercise

  • Perfect for advanced exercisers

  • Excellent for all kinds of running athletes

Cons:

  • Super challenging

  • Hurts (makes us say “OW!”)

What it does:

  • Ups our leg strength game

How to do it:

  • As per the GIF

  • Keep your butt off of the floor


More Exercises to come in the future


About this page:

Tucked into the mountains of far northern California (in Shasta County), is the city of Redding. This is where Dale Maynor is a personal trainer, teaching group exercise and fitness. Dale can be found on his Facebook fan page or teaching clients and classes at the Shasta Family YMCA, or the City of Redding Parks and Rec, and more.