3 Movements for Every Glute Program

How to Do Each Glute Activation Exercise

Hip Thrust Variation

Targets: Glutes, hamstrings

Hip Thrust

Position the bottom of your shoulder blades on the top of the bench, box or chair. Keep your core tight and your pelvis tucked. Lower yourself down all the way and then by driving through your feet, lift your hips up. Keep your weight in your feet and shoulder blades and squeeze your glutes at the top. Keep your knees pressd out. Slowly lower back down for 1 rep.

Iso Hold Hip Thrust

Get into the basic hip thrust position using a bench or chair. Lower yourself down all the way and then by driving through your feet, lift your hips up. Keep you butt tucked, chin tucked and core tight. Press your knees outward and hold in place for 30 seconds.

Eccentric Hip Thrust

This is the same movement as a hip thrust. But when you lower yourself down, go very slow and controlled.

Squat / Lunge

Targets: Glutes, quads, hamstrings

Squat

Place your feet shoulder width apart and keep your chest up. Bend at the knees and hips as if you are sitting down in a chair. Keep your knees over your toes, being careful to not let them extend over. Press your weight into your heels and push through to stand up, squeezing your glutes at the top.

Bulgarian Split Squat

Place your foot on the bench behind you or any other surface that’s about knee height. Get into a forward lunge position with chest upright, core engaged and hips square to your body.  Lower until your front thigh is almost horizontal, keeping your knee in line with your foot. Don’t let your front knee go in front of your toes. Drive-up through your front heel back to the starting position for 1 rep.

Curtsy Lunge

Stand with your feet shoulder-width apart. With one foot step back at a diagonal, crossing one leg behind the other. Bend your knees and lower down, keeping your back and shoulders straight. Stand back up by bringing the foot in the back up to the other one and squeeze your glutes at the top. Complete with the right and left leg.

Accessory Glute Work

Targets: Glutes, hamstrings, quads

Reverse Hypers

Using an elevated bench or other elevated surface lay so your torso is on the bench and your legs are dangling off. Lift your legs up behind you, squeezing your glutes at the top. 

Extra Range Leg Swing

Position your hands and left knee on the bench in a tabletop position. Bring your right leg forward as far as you can and then swing it back, squeezing your glutes at the top. Remember to not arch your back. Repeat on the other side.

Feet Elevated Single Leg Glute Bridge

Lie on your back with your feet on a bench so that your knees are at a 90 degree angle. Leave one leg planted on the bench and then lift your hips up squeezing your booty, then lower your hips back down for 1 rep.