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.
March 9
Tip: Banded Good Morning
Ramp up this powerlifting accessory exercise with a band to add resistance at the waist and cue yourself to get the hips through. Great for glutes.
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: 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.
March 5
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.
February 17
Tip: Build Glutes with Accommodating Resistance
Smoke that butt with these two banded exercise variations.
February 12
Tip: Single-Leg Hip Thrust – Slow Negative
Good at the glute-building hip thrust? Now try it with one leg using slow eccentrics. It tougher, and as a bonus you don't have to re-rack all those plates.
February 9
Tip: Hip Thrust – Two Legs Up, One Leg Down
Try this unilateral variation of the best butt-builder around. Bridge up on two legs, then lower very slowly with one leg.
February 8
The Most Important Movement Pattern
Here's how to get your hips moving properly and blast through deadlifts, pull-throughs, RDL's, and kettlebell swings.
February 7
Tip: Single-Leg Hip Thrust – Full Version
The unilateral barbell hip thrust is more lower back friendly due to the lighter load, but still a tough challenge and a great glute builder.
February 4
Tip: Train Glutes While Defying Gravity
This new version of an age-old powerlifting exercise will really sizzle that backside.
January 23
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.
January 13
Tip: Hip Thrusts in a Rack
Doing this glute-builder in a rack acts as a depth gauge, much like box squats. It keeps your form in check and it makes it easy load and unload plates.
January 3
Tip: The Dumbbell RDL
Dumbbell Romanian deadlifts allow for more range of motion than the barbell variation. Great exercise for the glutes, hams, and low back.
December 29
Tip: The Frog Pump
This glute bridge variation activates the glutes like nothing else. Great for warming up for hip thrusts or used as a finisher.
December 28
Tip: Hip Extension and the Hip Thrust
Get better results from the butt-building hip thrust with these tips.