Exercises
Hip Thrusts
4 × 6–8 · Heavy, pause at top
TipTuck chin, ribs down. Drive through heels and squeeze glutes hard at the top — pause 2 sec. Stop 1–2 reps shy of failure.
Sign in to saveSmith Machine Squats
4 × 6–8
TipFeet slightly forward of bar. Sit back & down to AT LEAST parallel — deep stretch is where the glute grows most.
Sign in to saveBulgarian Split Squats
3 × 8–10 / leg
TipLong stride, lean torso 10–15° forward to bias glutes. Drop the back knee toward the floor for max stretch.
Sign in to saveGlute Bridges
3 × 12–15
TipHigher reps to finish — posterior pelvic tilt before lifting, hard squeeze for 1–2 sec at the top.
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