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.

Single-leg hip thrusts are one of my favorite glute exercises. The bodyweight version will be sufficient for quite a while, but eventually bodyweight will no longer be challenging and you'll need to add some load. Try this variation.

It's tough to balance the barbell at first, so start by bridging up on two legs and lowering down on one. Keep the eccentrics (negatives) on the slow side and really control the weight.