Why we need to target the Glutes more!

A Low Bar Squat will force you into more of a forward angle with your torso. In doing so your hips will also shift back more as opposed to other squats like the back or front squat. Also your hamstrings & glutes will have to work harder in this movement. Typically used by Powerlifters to live submaximal weight but also a great variant to work the glutes at a heavy load. Ensure you squeeze your glutes at the top of each rep.

The Barbell Hip Thrust is up there to be one of the best glute exercises going around. Mainly because you can load up this movement with heavy weight whilst minimizing Quad & Hamstring use, focusing mostly on the glutes at these submaximal loads. Ensure you go through full range of motion reaching full hip extension, use a smooth tempo all whilst focusing on the glutes moving the bar.

Monster Walks are a great way to work your glutes through abduction of the hip. Most of our movements like squatting and deadlifting use mostly hip extension. Doing Monster walks can be a great warm up or addition to your training program to get your glutes firing!

Also know as the rear foot elevated split squat, Bulgarians are a fantastic single leg variant that really works the glutes! Single leg work is great for hip health as you put your rear leg into a stretched position at the bottom of each rep. Ensure you descend slowly until your knee hits a pad/towel and focus on using your glutes to finish on the way up. At the bottom of the Bulgarian you should have a fairly vertical shin on the front foot.

Another great single leg variation for the glutes! Factoring in balance, core and  glute/hamstring development at the same time. Ensure you hold the weight in the hand opposite to the front leg. Push your hips back on the way down & squeeze your glutes at the top.