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 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 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 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 3
Tip: One-Leg Hip Lift with Weight Plate
In this joint-friendly hip thrust variation, you'll target your hamstrings as well as your glutes.
December 1
Tip: Hip Thrust Progressions
The hip thrust is one of the best glute-builders around, and there are many variations of it. Here's how to progress them right.
November 30
Tip: Two-Bench Hip Thrust + Leg Curl
Build your glutes and hamstrings with just your bodyweight. Try this.
October 20
Tip: The Zercher Good Morning
Bulletproof your posterior chain with this good morning variation. Also works great for opening up your hips.
October 11
Tip: The Butt Pump Workout
Add these finisher exercises to the end of leg day and build glutes that won't quit.
September 28
Tip: The Reverse Hyper, An Overview
Lucky enough to have this machine in your gym? If so, here's a quick overview on its benefits and how to use it.
September 21
Tip: Single-Legged Romanian Deadlift
Make the unilateral RDL work even better. Pull your toe towards you.