Tip: 20 Reps for Killer Glutes

Build your glutes and your quads with this tougher-than-it-looks exercise.

Most gym bros will assume this a sissy exercise and won't bother trying it. But if they were to try 3 sets of 20 reps with 60 seconds rest using a 100-plus pound dumbbell, their quads and glutes would let them know it's legit.

Dumbbell Between-Bench Squat

Standing on the steps allows you to sink to rock bottom, and holding onto the dumbbell with outstretched arms allows you to stay more upright.

  1. Keep your knees out and chest up.
  2. Push through the heels, sit the butt straight down, and let the knees migrate forward and outward.
  3. Then descend as deep as possible without losing good spinal position.

Do 3-4 sets of 8-20 reps. Want more quad? Elevate your heels on 10-pound plates for a "constant-tension" style where you don't quite lock out at the top. Superset with dumbbell frog pumps if you want a serious glute pump.

By the way, this is a top favorite glute exercise of my client, Tawna Eubanks McCoy.

Tawna Eubanks McCoy

Yeah, it works.

Bret Contreras is considered by many to be the world’s foremost expert on glute training. He has turbo-charged the fitness industry by introducing effective new exercises and training methods for optimal glute development. Follow Bret Contreras on Twitter