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What You Can Learn From Instagram Booty Chicks

Glutes are all the rage on social media. But do the exercises we see actually work, or are they just part of the spectacle? Here's a breakdown.

Train Like A Man 6

How to wake up those glutes and train them like a man.

Tip: Use a Band For This Glute Exercise

Improve your hip hinge and strengthen your butt with this simple move.

Tip: Two Backside Exercises You Should Be Doing

Your posterior chain contains a ton of musculature and you're probably not training all of it. Here are two lifts you should be doing.

Tip: Train Your Glutes for a Bigger Squat

Here's what to do before, during, and after squats to activate, strengthen, and grow your glutes.

Tip: Train Your Deep Glutes

The maximus gets all the attention, but don't forget the gluteus minimus and medius. Here's what to do.

Tip: Train Glutes While Defying Gravity

This new version of an age-old powerlifting exercise will really sizzle that backside.

Tip: This Exercise Beats Squats for Glute Gains

You've seen the squat-booty memes, but the squat came in last for glute activation when compared to two other exercises.

Tip: The Two Paths to Strong, Sexy Glutes

An athletic butt requires two types of training. Here's what you need to know.

Tip: The Silly-Looking Exercise Your Glutes Need

This exercise will boost your deadlift and build your flat butt... but it looks weird. Who cares? Be weird.

Tip: The Number One Hip Thrust Mistake

It's one of the best exercises for glutes... if you do it right. Here's where most people get it wrong.

Tip: The Missing Rep Range for Glute Growth

Butt building is bodybuilding, not powerlifting. Don't make this mistake.

Tip: The Glute and Ham Exercise You've Never Tried

Make this posterior chain staple work even better with this simple modification.

Tip: The GHR

With this variation of the glute-ham raise, you can finish with a glute contraction (knees lower on the pad), or set the knees higher to target hamstrings.

Tip: The Butt Pump Workout

Add these finisher exercises to the end of leg day and build glutes that won't quit.

Tip: Strong Glutes, Healthy Back

You already do the hip thrust for glutes. Now try it like this to spare your back and really build your backside.

Tip: Single-Leg Romanian Deadlift

This exercise does a great job preparing the body for your sport, and of course it's a very effective hamstring and glute builder.

Tip: Science Finds the Best Butt Exercise for Women

A study involving weight-trained women finds that one glute exercise works better than the others. Check it out.

Tip: Pre-Activation Drills for Strong Glutes

Do you have gluteal amnesia? Here's how to wake up your butt for better workouts.

Tip: Nail Your Upper Glutes

Train your maximus, but don't forget about your medius. Hit the upper glutes hard with this unique exercise variation.

Tip: Hip Thrust With Band

For the hip thrust, focus more on mind-muscle connection than the amount of weight you use. Add a band for accommodating resistance.

Tip: Hip Thrust for a Stronger Squat

Can this butt-building exercise actually improve your back squat? Researchers have taken a look. You may be surprised.

Tip: Fine Tune Your Glute Training

You need more than squats and deadlifts. Add a couple of these glute-focused exercises into your program.

Tip: Do This Before Squats and Deadlifts

Here's how to activate your glutes and increase performance in all your lower-body work, even sprints.

Tip: Cable Pull-Through

Strengthen the glutes for a better deadlift and squat, or just build a better butt, with the cable pull-through.