January 11
No Weights, Big Wheels
Drop your regular leg-day workout and try this for 8 weeks. If you can take the pain, your quads, hams, and glutes will explode. In a good way.
November 18
Tip: Fight Dead Butt Syndrome
Chances are if you're over 30 that backside of yours is starting to look like two gluten-free pancakes, even if you train. Here's why and how to fix it.
October 17
Tip: 6 Butt Exercises You Gotta Try
If you're only doing squats, deads, and lunges for hip and glute strength, you're leaving gains on the table. Try these.
October 3
Tip: The Straight-Fire Glute Exercise
Yeah, these are gonna burn. But in a good way that builds your butt.
August 14
Tip: Upgrade Your Hip Thrust
Strong glutes make your whole body stronger. Also, having a nice butt is, well, nice. Try this twist on the now-classic hip thrust.
August 2
Leg Day in the Smith Machine
If you think the Smith machine isn't functional and doesn't build muscle, you're in for a surprise. Your legs are probably tiny too.
July 18
Tip: Bent Over Lateral Raise, Back Extension Machine
This targets the glutes, hamstrings, postural muscles and, of course, the rear delts.
July 17
Tip: GHR Bent Over Lateral Raise
This is a true multi-functional exercise. It not only works the rear delts, but it nails the entire posterior chain from head to toe.
June 30
Tip: Banded Single-Leg Romanian Deadlift
Add bands to this booty builder to get even better results.
June 29
Tip: Banded Deficit Reverse Lunge
Add some accommodating resistance to this exercise with bands and blow up your glutes.
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 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 4
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.
March 24
Tip: Use a Band For This Glute Exercise
Improve your hip hinge and strengthen your butt with this simple move.
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.