Tip: GHR Bent Over Lateral Raise
This is a true multi-functional exercise. It not only works the rear delts, but it nails the entire posterior chain from head to toe.
July 14
Tip: Angled, Unilateral Romanian Deadlift
This RDL variation, using a barbell placed in a corner, really nails your glutes.
June 30
Tip: Banded Single-Leg Romanian Deadlift
Add bands to this booty builder to get even better results.
June 29
Tip: Banded Deficit Reverse Lunge
Add some accommodating resistance to this exercise with bands and blow up your glutes.
Tip: A Better Back Extension
Good exercise to hit your hams and glutes, but there's a way to make it even better. Check this out.
June 1
Tip: Two Drills to Fire Up Your Backside
Get your glutes, hamstrings, and upper back ready for heavy training with these simple movements.
May 31
Tip: A Better Way to Hip Thrust
It's one of the best exercises for pure glute gains and posterior strength. Here's how to make it even better.
May 25
8 Lessons From Glute Girls
Do selfie-obsessed fitness chicks hold the secret to building muscle? The glute girls do. Here are 8 things you can learn from them.
May 20
Tip: Do This Before Squats and Deadlifts
Here's how to activate your glutes and increase performance in all your lower-body work, even sprints.
May 19
Tip: A New Way to Build Your Hammies and Glutes
Take an old exercise, add a new tool, and blow up your posterior chain. Here's how.
May 11
Tip: Double Band Hip Thrust
Get more butt stuff done with this variation of the hip thrust.
May 10
Tip: Lateral Band Walk (Band Around Feet)
For more gluteal activation, place the band around the feet.
May 4
Tip: Big-Butt Women Live Longer
Science suggests that big-bootied women will outlive us all. Check this out.
April 26
Tip: Lawnmower Back Extension
This exercise was designed to stretch the QL muscles (often tight from too much sitting), but also hits the gluteus medius at the top.
April 18
Tip: The Silly-Looking Exercise Your Glutes Need
This exercise will boost your deadlift and build your flat butt... but it looks weird. Who cares? Be weird.
April 6
Tip: Hip Thrust With Band
For the hip thrust, focus more on mind-muscle connection than the amount of weight you use. Add a band for accommodating resistance.
April 4
Tip: Cable Pull-Through
Strengthen the glutes for a better deadlift and squat, or just build a better butt, with the cable pull-through.
April 3
Tip: The GHR
With this variation of the glute-ham raise, you can finish with a glute contraction (knees lower on the pad), or set the knees higher to target hamstrings.
April 2
Tip: Single-Leg Romanian Deadlift
This exercise does a great job preparing the body for your sport, and of course it's a very effective hamstring and glute builder.
March 31
Tip: Dumbbell Bulgarian Split Squat from Deficit
One way to make an exercise more challenging is to increase the range of motion. Here's an example.