Better Glute
- Barbell glute bridgeBarbell hip thrust
- Barbell full squat
- American deadlift
- Heavy kettlebell swing
- Reverse lunge
- Band seated abduction
- Band hip rotation
- RKC plank
- Barbell Glute Bridge – while lying flat on the ground (supine), place a bar in the lap and thrust upwards. This allows for heavier loads and therefore even greater levels of glute activation.
- Barbell Hip Thrust – placing the upper back across the bench, thrust upwards with the bar in the lap. This increases the range of motion (ROM) dramatically and is a favorite amongst strength coaches.
- American Hip Thrust – this variation involves placing the mid back across the bench rather than the upper back, which allows for heavier loads and encourages a natural posterior pelvic tilting action which further increases glute activation.
- Single Leg Hip Thrust – this is done either with the shoulders elevated onto a bench, or with both the shoulders and the feet elevated (requires two benches), and is most often done with just bodyweight.
