The Best Glute Exercises For Amazing Sex(More Endurance, Power)

The Best Glute Exercises For Amazing Sex (More Endurance, Power)(Better Thrusting)Show more

There’re a few reasons why glute exercises make our sex life even more amazing!

Strong glutes help us last longer. We don’t want to be a little 2 stroke engine. We want to be a V12 with enough power to go all night. (Engine revving)

Glute exercises also improve blood flow to our pelvic region. Keeping our Giant Anaconda strong. (Thanks Sir Mix A Lot, for that analogy.) Making sure it doesn’t turn into a garden snake or, even worse, a little earthworm.

When building our glutes, we look should at it in 2 ways. One, exercises that make them strong and powerful in the movement pattern that we’re using them and exercises to activate our glutes, so we can feel them working.

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Many people spend most of their day sitting on their butts instead of using them. As a result, they’re practically a dead muscle.

One of the most common exercises you see when talking about glutes and sexual health is the glute bridge. This exercise often gets combined with a kegal, and it’s a good way to use it, but it’s not a great butt builder.

This exercise is better as a warm-up or to wake up the glutes and help develop that mind-muscle connection. You really feel the glutes working when you add weight. Squeeze your glutes to lift your hips off the floor and hold them in the top position for five seconds. Doing 10 to 15 repetitions for 1 to 2 sets gets those glutes fired up.

The best way to work a muscle and build it is by moving it through a full range of motion. This is another area where the glute bridge falls short. To rectify this, there’re several different exercises we can do. The one that is closest to a glute bridge is a hip thrust.

To do this exercise, start with your shoulder blades up against a bench. It’s a good idea to have the bench against a wall so that it doesn’t slip backwards when doing the exercise.

It can be done with or without weight; if you’re new to the movement, start with bodyweight until you’re comfortable with the exercise. Like the glute bridge, you tighten your glutes as you drive your hips upward. Again pause at the top for a second and feel those glutes working.

By raising one leg, you can train the glutes unilaterally to eliminate any muscle imbalances you might have.

I call it a band donkey kick, but it’s actually a quadruple hip extension. I’ve been doing these for the last month on all fours with my hands up against the door to brace against the force of the bands.

The upgrade is to set a bench up against the door. This allows you to be farther from the anchor, increasing the resistance at the beginning of the movement. You also stabilize your back better because you're lying on the bench as you do the exercise.

A standing hip thrust using resistance bands. You can set this up using a door anchor, positioning it a little lower than glute height. You connect the bands to the anchor making a loop.

Then step into the bands and move forward until they naturally pull you back into a hip hinge position. You’ll find you need to lean forward to maintain balance when doing the exercise. This movement does a phenomenal job of helping a guy get a feel for the hip hinge position.

The mistake people make when doing a Romanian Deadlift is they make it a squat and not a hip hinge. The difference is with a hip hinge, your hips go back, not down, and your knees don’t move forward at all.

Having a resistance band wrapped around your waist while doing RDL’s helps to reinforce this movement.

It actually does more than that. When doing a Romanian deadlift, you have the most tension on the glutes when you’re bent forward with your hips back and virtually no load on them when you’re standing straight up as your skeletal structure is supporting the weight.

When you add a band to RDL’s, you have constant tension on the glutes even when you’re fully upright—doubling the value of this exercise.