November 30
Tip: Two-Bench Hip Thrust + Leg Curl
Build your glutes and hamstrings with just your bodyweight. Try this.
October 20
Tip: The Zercher Good Morning
Bulletproof your posterior chain with this good morning variation. Also works great for opening up your hips.
October 11
Tip: The Butt Pump Workout
Add these finisher exercises to the end of leg day and build glutes that won't quit.
September 28
Tip: The Reverse Hyper, An Overview
Lucky enough to have this machine in your gym? If so, here's a quick overview on its benefits and how to use it.
September 21
Tip: Single-Legged Romanian Deadlift
Make the unilateral RDL work even better. Pull your toe towards you.
September 19
Tip: Pre-Activation Drills for Strong Glutes
Do you have gluteal amnesia? Here's how to wake up your butt for better workouts.
September 15
30 Days to a Big Butt & Great Squat
Aggressive workouts lead to fast progress and monster gains. Here are three different 30-day challenges to bring up your glutes and your PRs.
September 14
Tip: Fine Tune Your Glute Training
You need more than squats and deadlifts. Add a couple of these glute-focused exercises into your program.
September 9
Tip: Bulgarian Split Squat, Drop Set With Iso-Holds
Try this brutal leg training technique that painfully blends unilateral training, drop sets, and isometric holds.
September 8
Tip: 45-Degree Back Extension
Go heavy, keep your form tight, and this movement becomes one of the best deadlift assistance exercises.
September 7
Tip: The Number One Hip Thrust Mistake
It's one of the best exercises for glutes... if you do it right. Here's where most people get it wrong.
September 5
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.
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.