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.
December 19
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.
December 11
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.