Tip: A Better Back Extension
Good exercise to hit your hams and glutes, but there's a way to make it even better. Check this out.
June 1
Tip: Two Drills to Fire Up Your Backside
Get your glutes, hamstrings, and upper back ready for heavy training with these simple movements.
May 31
Tip: A Better Way to Hip Thrust
It's one of the best exercises for pure glute gains and posterior strength. Here's how to make it even better.
May 25
8 Lessons From Glute Girls
Do selfie-obsessed fitness chicks hold the secret to building muscle? The glute girls do. Here are 8 things you can learn from them.
May 20
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.
May 19
Tip: A New Way to Build Your Hammies and Glutes
Take an old exercise, add a new tool, and blow up your posterior chain. Here's how.
May 11
Tip: Double Band Hip Thrust
Get more butt stuff done with this variation of the hip thrust.
May 10
Tip: Lateral Band Walk (Band Around Feet)
For more gluteal activation, place the band around the feet.
May 4
Tip: Big-Butt Women Live Longer
Science suggests that big-bootied women will outlive us all. Check this out.
April 26
Tip: Lawnmower Back Extension
This exercise was designed to stretch the QL muscles (often tight from too much sitting), but also hits the gluteus medius at the top.
April 18
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.
April 6
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.
April 4
Tip: Cable Pull-Through
Strengthen the glutes for a better deadlift and squat, or just build a better butt, with the cable pull-through.
April 3
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.
April 2
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.
March 31
Tip: Dumbbell Bulgarian Split Squat from Deficit
One way to make an exercise more challenging is to increase the range of motion. Here's an example.
March 30
Tip: Modified Reverse Hyper
You should feel this variation almost entirely in your glutes. Start with body weight for around 10 reps.
March 24
Tip: Use a Band For This Glute Exercise
Improve your hip hinge and strengthen your butt with this simple move.
March 13
Tip: 20 Reps for Killer Glutes
Build your glutes and your quads with this tougher-than-it-looks exercise.
March 10
Tip: Split Squat with Isometric Holds
Do a split squat, then only come about three-fourths of the way up. Hold that position for 3 seconds before lowering. Great for the glute medius and minimus.