1) HIP THRUSTERS WITH BARBELL-Make sure you can perform a regular glute bridge and then a regular thruster on a bench before progressing onto the thruster on a bench like shown in the video. Place a pad around the bar to keep the bar from digging into your hips. The key is to push through the heels to activate the backside of the body. Rise as high as possible without extending the lumbar spine ( low back ) by squeezing your glutes and holding the squeeze at the top. Generally 5-12 reps works best
DOUBLE CLICK VIDEO FOR A BETTER VIEW
2) HIGH STEP UP- The higher the height the better for your butt! The key is to keep the non working leg straight and stiff so you limit its ability to assist. Put most of your weight into the leg on the step and emphasize pushing through the heels hard and finishing by popping the hips and squeezing the glutes. Get that feel where the butt and hamstrings meet and tighten it up at the end of the movement.
DOUBLE CLICK VIDEO FOR A BETTER VIEW
3) DEFICIT REVERSE LUNGE-Use a step and risers or a box is fine as well. The key is to get deep on the reverse lunge in order to hit the glutes better. Also using a forward lean ( but keeping the back flat ) will help hit the glutes as well. Again, just like in the high step up, push through the heels of the front foot and finish by squeezing the glutes and popping the hip.
DOUBLE CLICK VIDEO FOR A BETTER VIEW
4) REACH BACK LUNGE WITH TAP- Really stretch back your leg and then drop down into a deep position. Staying low, bring that back foot forward and tap next to the lead leg. Continue with one leg for all the reps before switching. You should feel this on the front glute. Really put your weight on the glute and almost "sit " on a invisible chair.
DOUBLE CLICK VIDEO FOR A BETTER VIEW
