1. The Hip Thrust

Hip thrusts are an amazing exercise for the glutes.

They're safe because they don't load your back.

They're effective because they create tension on the glutes you begin the movement while getting peak muscular activation at the top of the movement.

2. Low Bar Squats

The squat is one of the most effective glute-training exercises.

It targets all of the glute muscles along with the quads, hamstrings, calves & core.

The low bar squat in particular puts more emphasis on the posterior chain leading to more glute activation.

3. Bulgarian Split Squats (leaning forward)

I've got a love/hate relationship with this exercise.

They strengthen your legs, glutes and core while training your balance and they're tough af.

By leaning forward slightly you give your glutes a bit more activation.

4. Dumbbell Romanian Deadlifts

The RDL targets your glutes, hamstrings & lower back.

You will be training your hip extension by contracting the glutes & hamstrings to straighten up the hips while coming to a standing position.

5. 45-Degree Hyper Extension

These work your hamstrings, glutes & erectors.

Do 3 things for your glutes:

1. Turn your feet out 45 degrees
2. Round your upper back
3. Stop at full contraction

These can work your lower back so put a mental emphasis on contracting your glutes.

The glutes are the most powerful muscle in your body. Use these 5 exercises to train them & become a stronger person in the process.

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