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Glutes
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How To Perform Hip Adductor Machine
- Sit on the machine, back firmly against the pad.
- Place legs on the pads and set a comfortable range of motion.
- Squeeze legs together slowly, contracting inner thighs.
- Return slowly to starting position.
How To Perform Hack Squat
- Position shoulders under pads, feet flat on platform.
- For more glutes: Place feet slightly higher and shoulder-width apart.
- Lower until hips are at least parallel to the platform.
- Push back up, driving through heels.
How To Perform Romanian Deadlift
- Start by placing a barbell in front of your feet.
- Your feet should be shoulder-width apart and grab the barbell tightly, and stand up.
- Maintaining your face forward, lift the barbell and place it at the butt level.
- Bend your knees slightly, keeping your hips and back straight.
- Slowly lower the barbell to knee level.
- Lift the barbell in reverse order to return to the position in step 2.
How To Perform Barbell Sumo Squat
- Spread your legs wide with your toes pointing outward
- Place the barbell behind your back and over your shoulders
- Sit with your hips back while keeping your core tension so that your upper body does not lean forward
- While maintaining the upper body position, press your feet off the ground and stand up
How To Perform Hip Thrust
- Sit on the floor with your upper back against a bench.
- Roll a barbell (or place a dumbbell/plate) across your hips.
- Plant feet hip-width apart, toes slightly outward.
- Drive through your heels to lift your hips until your torso is parallel to the ground.
- Squeeze glutes hard at the top for 1–2 seconds.
- Slowly lower back down.
How To Perform Dumbbell Bulgarian Split Squat
- Stand with dumbbells in both hands
- Put one leg behind you and place it on a chair
- With the weight resting on the front leg, lower your torso until your hind leg’s knee forms a right angle
- Be careful not to lean your upper body forward during this movement
- Tighten your hips and, while supporting the weight with the front leg, return to position 2
How To Perform Dumbbell Split Squat
- Hold the dumbbells with both hands shoulder-width apart and stand with your feet spread front and back.
- Face forward and bend your knees until they reach a 90-degree angle.
- While maintaining your balance, straighten your knees to return to a standing position.
Callisthenics
How To Perform Sumo Squat
- Stand with your feet wide apart with your toes facing out.
- Sit with your hips back while maintaining core muscle pressure.
- Push off the ground with your feet and return to the starting position.
How To Perform Sumo Air Squat
- Stand with feet shoulder-width apart, toes slightly outward.
- Brace your core and push your hips back as you squat down.
- Go below parallel for max glute activation.
- Push through heels, returning to standing.
How To Perform Weighted Sumo Deadlift
- Stand with a wide stance, toes pointed out.
- Grip the barbell/dumbbell inside your knees.
- Keep your chest up, back neutral, and drive your hips forward as you lift.
- Lock out at the top by squeezing your glutes hard, not hyperextending your back.
How To Perform Bodyweight Split Squat
- Stand in a split stance one foot forward, one back.
- Drop your back knee toward the floor while keeping your front shin vertical.
- Push through the heel of the front leg to return up.
- Keep torso upright but slightly leaned forward to hit glutes harder.
How To Perform Lying Hip Abduction
- Lie on your side with one arm supporting your head and the other arm supporting your upper body.
- Align your upper body so that it is in line with your upper body while keeping your body centered.
- Slowly raise your upper leg while supporting your lower leg on the floor.
- Slowly lower the raised leg and return to position 2.
How To Perform Side Lying Clam
- Lie on your side with one arm supporting your head and the other supporting your upper body.
- Bend both knees forward and bring your legs together.
- Raise your upper knee while keeping your feet parts remain together.
- Hold the pose for about 2 seconds at the peak and return to the starting position.
How To Perform Single Leg Glute Bridge
- Lie on the floor with one leg with a bent knee so the sole is touching the floor, and the other foot is straight.
- Keeping your upper body stationary with both arms, lift your glute while pushing the heel of your one foot still on the floor.
- Hold the posture for about 2 seconds at the highest level and return back to the starting position.
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