Best Glutes Workouts With Flat Bench For Men
About
The flat bench is utilized as a versatile equipment piece, enabling optimal positioning for glute-focused movements to enhance effectiveness.
The glutes, which are located at the posterior hip, play a pivotal role in leg and hip mobility, thus crucial for overall lower body functionality.
Exercises are tailored for men—taking into account a typical profile of 5’10”, 180 pounds, and 35 years old—but individual variations in capability are considered to ensure adaptability and safety.
Movements such as squats, deadlifts, and hip thrusts are incorporated, each optimized for activation of the buttock muscles and strengthening the posterior chain.
Employing appropriate repetitions and weights facilitates progress and aids in achieving glute development goals efficiently.
Workout 1
Glutes
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Generate My PlanThe 5 Best Glutes Exercises with Flat Bench for Men
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1. Barbell Hip Thrust
SETS LOGGED1,879,257Glutes Strength98 mScoreGlutes
Barbells
Flat BenchThe Barbell Hip Thrust is a strength exercise that targets your glutes using a barbell for added resistance. By resting your upper body on a bench, this move helps you build power and strength in your lower body.
How to do it
The Barbell Hip Thrust is a strength exercise that targets your glutes using a barbell for added resistance. By resting your upper body on a bench, this move helps you build power and strength in your lower body.
Sets, Reps, Weight18reps55lbs28reps55lbs38reps55lbs2. Elevated Hip Bridge
SETS LOGGED804,505Glutes Strength96 mScoreGlutesFlat BenchThe Elevated Hip Bridge is a challenging move that targets your glutes by elevating your feet on a surface like a bench. This variation improves your range of motion for better muscle engagement during the exercise.
How to do it
The Elevated Hip Bridge is a challenging move that targets your glutes by elevating your feet on a surface like a bench. This variation improves your range of motion for better muscle engagement during the exercise.
Sets, Reps, Weight110reps210reps310reps410reps3. Prone Flutter Kicks
SETS LOGGED82,941Glutes Strength78 mScoreGlutesFlat BenchProne Flutter Kicks are an exercise that strengthens your lower back and glutes. You lie face down and kick your legs alternately to engage these muscles while keeping your core stable. This exercise helps improve lower back strength and overall stability.
How to do it
Prone Flutter Kicks are an exercise that strengthens your lower back and glutes. You lie face down and kick your legs alternately to engage these muscles while keeping your core stable. This exercise helps improve lower back strength and overall stability.
4. Smith Machine Glute Bridge
SETS LOGGED274,788Glutes Strength88 mScoreGlutes
Smith MachineFlat BenchThe Smith Machine Glute Bridge is a weighted exercise that strengthens your glutes, similar to the Hip Thrust. Using a Smith Machine helps you add weight while stabilizing the movement for better focus on your workout.
How to do it
The Smith Machine Glute Bridge is a weighted exercise that strengthens your glutes, similar to the Hip Thrust. Using a Smith Machine helps you add weight while stabilizing the movement for better focus on your workout.
Sets, Reps, Weight18reps55lbs28reps55lbs38reps55lbs5. Loop Band Hip Thrust
SETS LOGGED1,513Glutes Strength71 mScoreGlutes
Loop BandsFlat BenchThe Loop Band Hip Thrust targets your glutes and hamstrings using a loop band for added resistance. This exercise helps you build strength and muscle effectively in your lower body, making it better for isolating the glutes than standard hip thrusts.
How to do it
The Loop Band Hip Thrust targets your glutes and hamstrings using a loop band for added resistance. This exercise helps you build strength and muscle effectively in your lower body, making it better for isolating the glutes than standard hip thrusts.
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