Tip: Reverse 21 – Pull-Ups
Start with full reps, then do top-half partials, and finish with bottom-half partials. Your lats will hate you, but you'll love the results.
Tip: Reverse 21s – Front Squat
If this doesn't build your quads, nothing will. Do 7 full reps, 7 bottom-half partials, then 7 top-half partials without racking the bar.
Tip: Modified Reverse Hyper
You should feel this variation almost entirely in your glutes. Start with body weight for around 10 reps.
Tip: Trap Bar Romanian Deadlift
With this variation, the trap bar allows you to keep your hands more in line with your body, reducing shear on the spine.
Tip: Single-Leg Hip Thrust – Slow Negative
Good at the glute-building hip thrust? Now try it with one leg using slow eccentrics. It tougher, and as a bonus you don't have to re-rack all those plates.
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.
Tip: Single-Leg Hip Thrust – Full Version
The unilateral barbell hip thrust is more lower back friendly due to the lighter load, but still a tough challenge and a great glute builder.
Tip: Rear Foot Elevated Split Squat
Lower under control, keep the torso upright, and only lightly touch the knee to the floor. Weight vest and chains optional, but definitely cool looking.
Tip: Deficit Semi-Sumo Deadlift
This low hip position deadlift is more for the quads. Try a semi-sumo stance – chest up, weight on heels – and pull from a deficit. Start light!
Tip: A Better Way to RDL
This dead-stop, pinned variation of the Romanian deadlift is easier on your back, keeps your form in check, and nails your glutes.
