Tip: Pre-Activation Drills for Strong Glutes
Do you have gluteal amnesia? Here's how to wake up your butt for better workouts.
September 15
30 Days to a Big Butt & Great Squat
Aggressive workouts lead to fast progress and monster gains. Here are three different 30-day challenges to bring up your glutes and your PRs.
September 14
Tip: Fine Tune Your Glute Training
You need more than squats and deadlifts. Add a couple of these glute-focused exercises into your program.
September 9
Tip: Bulgarian Split Squat, Drop Set With Iso-Holds
Try this brutal leg training technique that painfully blends unilateral training, drop sets, and isometric holds.
September 7
Tip: The Number One Hip Thrust Mistake
It's one of the best exercises for glutes... if you do it right. Here's where most people get it wrong.
September 5
Tip: The Glute and Ham Exercise You've Never Tried
Make this posterior chain staple work even better with this simple modification.
September 3
Tip: The Missing Rep Range for Glute Growth
Butt building is bodybuilding, not powerlifting. Don't make this mistake.
August 15
Tip: The Glute-Ham Raise
Lucky enough to have a glute-ham raise machine around? Awesome. Now use it correctly. Here's how.
July 14
Tip: RDL, Wide Legs Sled, and Sumo DL Superset
Build your entire posterior chain – hams, glutes, and low back – with this advanced superset.
July 13
Tip: Kettlebell Dead Walk, Lunges, and RDL Superset
Perform these three exercises as one superset to really nail your glutes and hamstrings while strengthening your lower back.
June 29
Tip: The Suitcase Lunge
Bulletproof your body with this lunge variation. Perform alternating lunges while holding the weight on one side only.
June 20
Tip: The Reverse Hyper
If you have access to this machine, you've got no excuse. Don't let your opportunity for posterior chain gains go to waste.
June 16
Tip: The Sled Power Walk
Build and strengthen your entire posterior chain. Do this twice per week, 5 trips of 40 yards, bodyweight or close to it on the sled.
June 14
Tip: The Dumbbell Hip Thrust
Most people do hip thrusts for glute strength, but they can also be used as a high-rep finisher. Bonus: It's a quick setup with a dumbbell.
June 11
Tip: The Band Pull-Through
The cable pull-through is great for glutes, and it's a favorite for boosting squat and deadlift strength. Now try it with a band. Shoot for 100 reps at the end of leg day.
June 5
Tip: 4 Ways to Master Good Mornings
Strengthen your posterior chain and your overall strength will skyrocket. Try these proven good morning exercises.
June 1
Tip: Two Backside Exercises You Should Be Doing
Your posterior chain contains a ton of musculature and you're probably not training all of it. Here are two lifts you should be doing.
May 28
Tip: The Leaning Lunge
A forward lean on lunges increases the recruitment of the glutes and hamstrings. The dumbbells should be on the side of the front foot in the bottom position.
May 19
Tip: Ankle Band Side Walks & Monster Walks
Two great exercises for the gluteus medius and gluteus minimus, the forgotten glute muscles that are key to athletic performance.
The 45 Degree Raise for Glutes
Hop on the hyperextension and build your glute strength with these progressive variations.