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 22
150 Pound Back Extensions for Glutes & Hams
Drop the weenie weights, load back extensions heavy, and watch your deadlift PR skyrocket. And you'll build great glutes and hamstrings.
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.
July 4
Tip: Glute Bridge Walkouts
Try this bodyweight exercise for glutes and hams. Keep the hips up throughout the whole set. Walk your legs out at an angle, like a V.
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.
May 8
Tip: A Tougher, More Effective Way to Lunge
Looks a little crazy, but this variation reinforced good mechanics. Warning: It'll also leave you sore for days.
May 1
Tip: Nail Your Upper Glutes
Train your maximus, but don't forget about your medius. Hit the upper glutes hard with this unique exercise variation.
April 25
Tip: The Kettlebell Swing With Band
The regular KB swing is a butt-builder and a lung-burner. Now let's ramp it up.