Category Archives: Glute Training

How to Get an Amazing Workout With Just Your Partner for Resistance

This weekend, I visited my girlfriend Diana in Nogales – a tiny border town in Arizona. She’s in school right now doing her rotations, and I intended on training at an actual gym. However, the town’s only gym was already closed for the day, so the only option was to train at her home. We didn’t have any free weights or resistance bands, or even any chin/dip bars for that matter, so we had to either go with bodyweight exercises, or use each other for resistance. In my Bodyweight Strength Training Anatomy book, I provide what I believe to be the best bodyweight exercises in existence.

However, I believe that all lifters, personal trainers, and strength coaches should have a firm grasp of training with every type of loading. Partner resisted training is highly effective, and it is very useful when traveling.

The particular workout featured in this article is best suited for stronger males with smaller partners. The Zercher koala bear and piggy back reverse lunge hammer the glutes and quads, the straddle single leg hip thrust hammers the glutes and hammies. The weighted push up hits the pecs, front delts, and tri’s. The straddle one arm row hits the upper back and bi’s. And the weighted RKC plank annihilates the abs. Don’t underestimate the effectiveness of these exercises – they work incredibly well.

This guy probably won't be able to do these exercises...

This guy probably won’t be able to do these exercises…

I will film another workout down the road that strong women can do with their partners; the exercises are different but the workout is equally as effective.

Piggy Back Reverse Lunge

lunge

Set up like you’re going to give your partner a piggy back ride. Lean forward slightly (this increases glute activation by the way), step significantly far back into a deep lunge, then propel your body back into position. You can alternate legs, or hit all the reps with one leg before switching to the other leg.

Zercher Koala Bear Squat

squat

I know, I know, this looks highly sexual. If this offends you, get over it and quit being such a prude. It’s actually one of my favorite squat variations for the glutes. She’s going to hug you like a koala bear, and you’re going to hold onto her legs as if you were doing a Zercher squat.

By the way, when I tested glute activation with all different types of standing squat variations, the Zercher variation ranked the highest. Some of my clients get higher glute activation from moderately-heavy goblet squats than heavy barbell squats. The Zercher koala bear squat feels like a combination between a goblet squat and a Zercher squat, and you feel tension on your glutes through most of the movement (unlike traditional barbell squats) if you do it right. Squat down deep, keeping the knees out, and as you rise upward, sort of thrust the hips forward as if doing a hip thrust.

Straddle Single Leg Hip Thrust

thrust

Yes, this appears highly sexual in nature as well, I get it. If it gets you and your partner all riled up, then great – maybe you can follow the resistance training session off with some “cardio.” But really it’s not that big of a deal…in Brazilian Jiu Jitsu (BJJ) we were constantly in this position with other dudes, so again, no need for prudes getting offended.

Have your partner straddle you. She needs to keep her feet off the ground so that you’re lifting her entire bodyweight. Make sure you keep your torso level and avoid hyperextending the spine. Tuck the chin slightly as this encourages posterior pelvic tilting, which equates to more glutes and less erectors. You can alternate legs, or hit all the reps with one leg before switching to the other leg.

If the single leg version is too hard, you can do double leg hip thrusts with a controlled tempo; this works well too (I included a few reps in the video of these done bilaterally). 

Weighted Push Up

push up

With the weighted push up, she needs to sit high up on your upper back so that the resistance is pushing straight down on the shoulders. Try to avoid hyperextending the lumbar spine or raising the shoulders faster than the hips, make sure you use a fairly full range of motion, and keep the arms at roughly a 45 degree angle relative to the torso (if looking from an aerial view from above).

Straddle One Arm Row

row

Straddle your partner’s torso and row her toward your body. The more upright you are, the more you’ll work your upper back, whereas the more horizontal you are, the more you’ll work your mid back and lats. I like trying to feel the row in my upper back as this region tends to get neglected in traditional S&C rowing movements, so I stay more upright (I don’t really have a choice as in order to get full ROM, I have to stay pretty upright, but I’ve stood on top of two tables and had Diana lay in between them so I could be more horizontal – this worked very well too). Make sure your partner tucks her chin – you can see in the first two reps of the video that I almost gave Diana a whiplash.

This exercise is pretty challenging for her too, as it’s very hard to maintain a solid grip onto the arm, especially if you’re sweaty. She’ll need to place her feet on a table and bridge up, and maintain this position throughout the set.

Weighted RKC Plank

plank

Make sure your partner sits on your low back and places her feet on the back of your legs. This effectively loads the abdominals and obliques by placing a huge extensor moment onto the lumbar spine and anterior tilting moment onto the pelvis, which are countered by the aforementioned muscles.

If you slightly 1) tuck the chin, 2) round the upper back, 3) bend the knees, and 4) posteriorly tilt the pelvis, you’ll feel it in your glutes and abs to a much greater degree.

Here’s a video showing the movements in action:

I did this workout yesterday and my pecs and glutes are very sore today! I did:

2 x 8 with the piggy back reverse lunges
2 x 15 with the Zercher koala bear squats
2 x 8 with the straddle single leg hip thrusts
3 x 6 with the weighted push ups
3 sets of 8 with the straddle one arm rows, and
2 sets of 25 seconds with the weighted RKC planks

Your sets and reps will necessarily differ according to your strength and how much your partner weighs (Diana weighs around 120 lbs), so adjust accordingly. Please give this workout a try and let me know what you think.

Proper Hip Thrust Technique: Head and Neck Position

Bret’s Introduction

Ben Bruno is kind of a big deal. He’s known as one of the most innovative trainers in the fitness industry, and he’s provided useful information that is being put to use in gyms around the world. You may recall that he wrote THIS guest blog for my site 6 months ago which provided 12 tips for better hip thrusts. You also might remember Ben from the Evolution of the Hip Thrust blogpost, where Ben’s videos were featured numerous times. I’m going to give today’s article from Ben a thorough introduction as I believe that the advice contained within is very important.

For quite some time, I’ve been noticing that my best clients in terms of glute capacity tend to flex their necks during hip thrusts. I do it, Diana does it (see picture below…this picture was taken around a month ago during a set of hip thrusts), and several of my clients do it as well. Now, some of you who have been reading my blog for many years will recall that several years ago, I noticed that my best clients tended to round their upper backs during back extensions. However, it still took me time to realize that I should actually coach and cue the rounded thoracic spine approach when teaching back extensions (see HERE) for greater glute activation.

Diana hip thrusting - note the head/neck position which prevents overarching of the spine and encourages slight posterior pelvic tilt.

Diana hip thrusting – note the head/neck position which prevents overarching of the spine and encourages slight posterior pelvic tilt.

Along the same lines, before last week, I hadn’t yet thought of coaching and cueing a flexed head and neck position during hip thrusts. When Ben called me last week to discuss the epiphany he had for this article, I immediately began utilizing it more with my clients with great success. I should mention that I have found that I’m even more lenient than Ben in terms of the amount of neck flexion I’m okay with – Ben prefers slight flexion, but I prefer moderate flexion.

This flies in the face of how many coaches teach the hip thrust – with neutral spine and neutral head/neck, but I think we modeled this off of squats and deadlifts, where high erector spinae activation is vital, and which likely doesn’t apply to hip thrusts. Please give it a try, as I’ve found that it works very well with the majority clients. That said, some folks who experience neck pain when moving into flexion or those with individuals with pronounced kyphosis are better off sticking to neutral. 

Proper Hip Thrust Technique: Head and Neck Position
By: Ben Bruno

I love hip thrusts and use them with just about all of my clients, men and women alike.

For men it’s generally more of a secondary exercise that I use later in the workout after squats, deadlifts, and single leg work, or on days where I want to give the spine a break from heavy loading but still want to achieve a training effect for the posterior chain. The being said, we still focus on progressive overload.

For many of the women I train though, it’s actually my primary lower body exercise. Most of the girls I train want to improve their glutes without building up their thighs, and for that goal I think the hip thrust fits the bill better than any other lower body exercise. As such, I treat it as a primary exercise and do it first in the workout and then follow them up with squats, deadlifts, and single leg work as secondary exercises.

What I like most about hip thrusts is how “user-friendly” they are.

I define user-friendly by several criteria:

  1. Safe: I’ve never seen or even heard of anyone getting hurt from hip thrusts.
  2. Quick learning curve: Most clients pick up hip thrusts very quickly and there’s generally a very steep learning curve, meaning they can pick up the movement quickly and start to get a training effect right away.
  3. Fits many different body types: A lot of clients just aren’t built to squat well and find a continual uphill battle to do so with good form. The same goes for deadlifting, as a lot of folks have an extremely hard time deadlifting from the floor with a neutral spine despite lots of practice and mobility work. Hip thrusts on the other hand seem to work for just about any body type with slight form and setup manipulations.

That being said, while people generally pick up hip thrusts very quickly, there’s one issue/mistake that I see a lot of people make both when they’re first starting out and as they get stronger and strive to use heavier weights, and that’s arching the lower back too much and going into anterior pelvic tilt as they thrust up. (See related post: Quit Going So Darn Heavy on Hip Thrusts: Train Your Glutes, Not Your Ego)

This is usually well-intentioned as it comes from trying to get full hip extension and a complete range of motion, but overarching is both potentially dangerous to the lower back and also ineffective for training the glutes, as you want the stress on the glutes and off the lower back as much as possible. To work the glutes optimally in the hip thrust, I think you want to maintain a neutral spine or even a slight posterior pelvic tilt.

That being said, I don’t like to instruct my clients to posteriorly tilt the pelvis as they end up doing it excessively, which I also don’t think it optimal.

So the challenge then becomes: how to achieve the ideal spine position in the simplest way possible?

I’ve found that while the problem is occurring in the lower back and pelvis, the answer actually lies in the head positioning, and more specifically, the eyes.

Most people tend to crank their head and neck back as the thrust, presumably to help gain momentum to lift more weight. What’s more, a lot of people keep their heads cranked back even as they lower their hips, so their butts are on the floor while their necks are overly extended and their eyes are focused on the ceiling or even the wall behind them.

2-Hyperextension

Hyperextension: Bad

This position clearly puts a lot of undue strain on the neck, but it also sets you up to go into excessive lumbar extension and anterior pelvic tilt.

As a coach I think it’s a good idea to keeping your cueing as simple as possible, so I’ve found that rather than explain the spinal biomechanics of the hip thrust to clients, which will just confuse them and cause them to overcompensate the other way, I just tell them where to look, and the head position ends up cleaning the positioning of the pelvis and lower back on its own. (Bret’s Note: Don’t bust THIS detailed explanation out on lumbopelvic hip complex biomechanics during hip thrusting when training a client, just tell them where to look like Ben says).

The instructions are simple. At the bottom position of the hip thrust when your butt on or just above the floor, you should be looking at the wall directly in front of you, which makes for a neutral neck position. And you should return this position on each rep.

Starting Position

Starting and Ending Position

At the top position, focus on where the wall meets the ceiling. Doing so will again create a neutral neck position, or even very slightly flexed. As long as the neck isn’t flexed excessively you should be fine.

3-Neutralish

Slight Flexion: Good

Moderate Flexion: Good

Moderate Flexion: Good

It’s important to note that while some neck flexion is fine at the top, you don’t want to overdo. A little moderation goes a long way. Here is an example of what you don’t want to do.

Hyperflexion: Bad

Hyperflexion: Bad

It’s really that simple. I’ve noticed that altering the line of sight and the head position cleans up the movement pretty much instantaneously and gets clients into the right positioning without the need for confusing and complicated cueing.

Also, I used to instruct clients to strive for a straight line from the head to the knees at the top position of the hip thrust to encourage a full range of motion and complete hip extension, but I think the cue can be confusing to some folks and lead to excessive arching and anterior pelvic tilt. So now I made a slight adjustment and cue a straight line from the shoulders to the knees (while focusing the eyes where the wall meets the ceiling), and that’s helped tremendously as well.

I think these slight modifications will really help and lead to better and safer hip thrusts for you and/or your clients.

Bio

Ben is a personal trainer in Los Angeles and publishes a blog and free newsletter at http://www.benbruno.com.

You can connect with him on social media as well.

Instagram:

Twitter: https://twitter.com/benbruno1

Facebook: https://www.facebook.com/pages/Ben-Bruno/282118145176459

You Tube: https://www.youtube.com/bruno082985

Ben-Bruno

A Typical Day in the Life of Ben

Bret’s Conclusion

Something interesting that I noticed when viewing the pics embedded in this article. I wasn’t focused on my trunk position, just my head/neck position. But you can see in the pictures that spinal posture follows head/neck posture. In the hyperextended neck picture, the spine is hyperextended, and the more flexed the neck gets, the less extension you see in the spine…in fact the last picture you see spinal flexion with ample posterior pelvic tilt.

In the future, I need to conduct a study to examine the effects on head/neck position on 1) spine posture, 2) pelvic posture, 3) gluteus maximus activation, 4) erector spinae activation, and 5) hamstring activation. In the meantime, simply use the tips Ben provided and cue/think of eye gaze direction, as that solves the problem most of the time. So simple!

I’ll end this blogpost with screenshots of my clients doing hip thrusts and some pics I found off of the Internet. Note the natural tendency for neck flexion along with the lack of spinal extension, which is what we want. This way the glutes push the hip up instead of a global extension from shoulders to knees. In fact, when reviewing videos, I noticed that the only time my head goes back into extension (along with that of my client Ciji and some others who are prone to hyperextending their spines) is on the last rep of a challenging set when I can no longer maintain proper lumbopelvic position. That is very important to note!

Bret - neck flexion

Bret – neck flexion

Booty Queen Amanda Kuclo (Latona) - neck flexion

Booty Queen Amanda Kuclo (Latona) – neck flexion

Gaby

Gaby – neck flexion

Sohee

Sohee – neck flexion

Mary

Mary – neck flexion

Camille

Camille – neck flexion

BJ

BJ Gaddour – neck flexion

Random Internet woman - neck flexion

Random Internet woman – neck flexion

 

Band Glute Exercises for the Win: Erin McComb’s Intriguing Training Methods

This interview is going to blow some of your minds. Remember Erin McComb from Operation Strong & Sexy? To make a long story short, she hurt her hand and couldn’t grip anything. Rather than give up, she trained through the ordeal and won her first bikini competition, taking her division and the overall. Her glutes and legs looked incredible. How did she do it?

Not through conventional means. Although I wanted her to do plenty of barbell and band hip thrusts, safety squat bar squats, safety squat bar good mornings, safety squat bar lunges, back extensions, and various other glute exercises, Erin did her own thing. She went rogue and trained glutes every workout with her own random glute exercises, all involving bands, bodyweight, or light dumbbells for high reps not to failure. These glute workouts ranged from 5-60 minutes and she’d do them around 6 days per week.

You will see a video of these glute exercises at the end of this interview. To be clear, she did no heavy squats, no heavy deadlifts, no heavy hip thrusts, no heavy lunges, and no heavy back extensions. Many of you would assume that these exercises are “sissy” movements, but Erin’s glutes looked better than when she was deadlifting 245 lbs at a bodyweight of 100 lbs. I’m definitely not telling people to quit going heavy or abandon progressive overload. But clearly there’s something to high volume/high frequency/low load glute training. Enjoy!

5

1. Erin, big congratulations are in order! Please tell the readers what you just accomplished this weekend.

Thank you- it still feels so surreal. The competition in California is so fierce and there were so many strong competitors! Two weeks ago I won my class at Jon Lindsay’s Grand Prix. I also won the overall which means I went up against the other class winners for a sword/division title.

2. Is this the first time you’ve finished first? How many competitions have you entered so far?

This is the fourth time I have placed first in a total of 7 regional competitions. I never do well nationally.

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3. You had team Zero Gravity doing your nutrition for this comp, right? What was the general strategy – you were carb cycling, right?

Yes, Zero Gravity does my diet and we are still trying to figure out what works well for me. When I met the team I was vegetarian (formerly vegan) so every prep has been totally different as I incorporate new protein sources, but I always like their outcome. We carb cycle the entire prep and instead of giving me a generic meal list of “eat this at this time” we plan around foods I can have and I just pace myself (or gorge on high carb days) based on what day of the cycle I am on. As a competitor I will probably always be hung up on food and portions, but this makes me less neurotic so I’m grateful.

4. Now let’s talk strength training. What did your training split look like over the past few months, and what were your main areas of focus?

My training has always been a bit unconventional. I will try basically anything once to see if it works for me (and I totally encourage that in others). For this prep I was coming off a hand injury so until mid-February I was unable to consistently lift. I severed the tendons, an artery and the nerves in one of my fingers and took almost two full months off as even moderate activity got my blood moving too much and I didn’t want it to affect my healing. When I hit the 12 week mark of my surgeon telling me I would no longer be at risk to rupture my tendons, I was able to lift more consistently. We use our hands for so much, I really had to modify training. Given that I took so much unplanned time off I more or less did full-body workouts for my prep. Thank goodness that our bodies are so smart and can recover lost strength so quickly! I would focus on a muscle group and at the end of my workout I would get in a few sets of something else, usually legs. My biggest areas of focus were my shoulders, glutes and quads so they got the most regular attention.

4

5. You jokingly called yourself “The Crazy Band Lady,” but there’s some serious truth to that name – I’ve never seen anyone train like you did. Your lower body training was based almost entirely on bands. What was your strategy with the bands – progressive overload, or just feeling the glutes doing the work?

In our time together, I’ve learned a lot about how my glutes activate which has also helped me connect with my other muscles. Given that my previous training emphasized overall strength (deadlift based, you couldn’t keep me from deadlifting ever) it was hard to come to terms with atrophied strength and limited grip. I was frustrated I couldn’t train in my comfort zone. And then I remembered how you described working with Nathalia and my perspective on training changed. Nobody has time to feel lethargic or overtrained. We have often talked about how my band work gives me a great pump, but it doesn’t make me sore so I started focusing on what I could do with bands. I wanted to train glutes every day. So every day I would spend time, whether it be 5 minutes or an hour, with my bands. I’ve done some weird stuff too, and some of it seemed like a great idea and did nothing, and some of it I have no idea how I would do without. Angles this way, weight over here, and I wouldn’t stop until I felt it in the area of the glute that I wanted. Bands have allowed me to tailor exercises to how my own body moves, not how a machine tells me how to rotate around a given point. There was really no structure to my training except to get in there and feel it- slow and controlled. Yes I’m the chick at the gym grabbing her own butt or foam rolling glutes in the middle of a set. I did band progressive overload, I always sought more reps or an extra set or a bonus band to keep my body from getting adjusted.

6. So you mean to tell me that for the entire competition prep, you never performed any heavy squats, deadlifts, or hip thrusts? Just high frequency band work along with the seated abduction machine with the occasional leg extension, leg curl, and machine hip thrust for high reps?

Yup- nothing heavy at all for lower body except the hip abduction machine. My “heaviest” lift would involve up to a 50 pound barbell which is definitely not my normal go-to weight. If someone had told me last year that I would train this way in 2015 I would have laughed. But my overall strength is still there. I really didn’t hip thrust for several weeks as I was experimenting with bands. Yet I could still almost lift what I did when we trained regularly. A couple weeks of dedicated thrusting and I’m fairly certain I could push 300 (challenge accepted?). After my next competition I would love to see how much my band work has improved my strength for other lifts.

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7. Do you feel that this is the best you’ve ever looked on stage?

This is hands down the best I’ve ever looked on stage and better than I ever thought possible. We are all so critical of ourselves, but I can truly say I am very proud I was able to come in this way that day.

8. Methods used during the week before the competition are fiercely debated in our industry. How did you peak for the competition in terms of water, sodium, and carb manipulation?

As I said before, we are still learning how my body responds as this was my first prep as a non-vegan/vegetarian, etc. We definitely tweak my water, sodium and carbs, but it’s been different each show. I have no idea how Ryan decides what to do (he has everyone do different things), but I’ve learned to listen. A lot of people dislike the water thing and they sure let me know, but let’s be real, it’s not a big deal. I’m not refusing water and then running a marathon, just layering on tanner and makeup, though walking in heels when you want some fizzy water is annoying. There are people who cut for days and days but I’ve never gone more than a day. Besides, when you drink as much as I do then sit on your bum for a day, I don’t perceive it as a problem. It just gets hard to blink lol.

9. Did you miss any workouts or fall off the wagon in terms of diet adherence during your prep?

No prep is perfect. I started earlier so I had more time for the “practice makes perfect” thing. I did travel to Hawaii twice during prep so that made training tricky, but in general I was pretty obedient. And this is where I admit that I am a terrible human being and I lied pretty much my entire prep about doing cardio. I absolutely loathe it, even if it’s just walking. I have never been a devout stairmaster princess. I am very good about making time for weights, but cardio equipment may as well have barbed wire because I just can’t.

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10. What’s next for you – to go for a pro card? If so, what do you think you need to do in order to make it happen?

I have always enjoyed the sport and I can’t imagine quitting. I would be lying if I said I wasn’t pursuing a pro card, but it really is a fun experience just training for these shows and making new friends. Currently, I am training for a national show which is a pro-qualifier. If I were to receive first or second I would earn pro status and be able to step on stage with the gorgeous ladies I watched turn pro (heyyyy Karey Grabow and Sarah LeBlanc). That would just be incredible. I feel that my physique last show was great for me, but I know I have more to give. Obviously I want to continue to grow and shape the booty, but I also will be focusing on shoulders to keep symmetry. I have about three months to train, so wish me luck! :)

Yeah, She Thrusts

These days, not too much excites this old man. I still get all riled up when my clients or training partners hit PRs, but I suppose that lately I work too many hours and am just too damn tired to garner up much excitement for typical things. However, I want to confess to you something that never fails to stimulate this worn-out brain of mine. Every single time I see a video clip of a UFC fighter; an NFL, NBA, MLB, or NHL player; a top powerlifter, weightlifter, or strongman; or a top bikini, figure, fitness, physique, or bodybuilding competitor performing a hip thrust, exhilaration is bound to ensue.

Last year, I noticed a rise in hip thrusting popularity with UFC fighters, but this year, I’ve noticed a rise in hip thrusting popularity with bikini competitors. Want to know what’s ironic? Those of you who have been following my blog for some time are well aware that I frequently embed images of top bikini competitors in my articles. Over the years, the ladies whose pictures I’ve used most in my articles include Jamie Eason, Nathalia Melo, Erin Stern, Ashley Kaltwasser, Amanda Latona, Michelle Lewin, Justine Munro, Jessica Arevalo, Maria Torres, Christina Vargas, and Gracyanne Barbosa. Guess what? All of them love the hip thrust and/or barbell glute bridge! In fact, just recently, many of these ladies have been posting pictures and videos of themselves thrusting away on their social media channels.

As I’ve stated time and time again over the past several years – the best glute training programs utilize a variety of glute exercises to round out the buttocks. The ladies with the best glute development on the planet perform a variety of bilateral and unilateral squat/lunge, thrust/bridge, deadlift/hinge, and abduction/rotation movements. However, it’s definitely great to see more and more top level competitors including the hip thrust and/or glute bridge in their training.

Nathalia Melo

Facebook, Twitter, Instagram, Website

Nathalia is my sister from another mister. When I met Nathalia a couple of years ago, we hit it off instantly due to her vibrant personality and our mutual affinity for all things glute related. Check out my interview with her HERE where she talks about how Brazilians love their glute training and how they perform a wide variety of glute exercises. HERE is a video of Nathalia performing band hip thrusts, and below are some recent pictures.

Nathalia

Melo20

Photo credit: Bodybuilding.com

Erin Stern

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I love Erin Stern. She has such a great attitude. Recently Erin stepped up her glute game and started training them three times per week and setting PRs with her barbell glute bridges. Her glutes are looking better than ever, too. Below are pics and videos of her bridging 425 lbs!

Erin II Erin

Erin

Jamie Eason Middleton

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Jamie is a sweetheart. I’ve been a big fan of her for quite some time, and she helped put fit glutes on the map ten years ago. Check out what she recently said in THIS article:

In any glute-grow program, Middleton insists there must be hip thrusts and bridges. “Squats and lunges are great, of course, but exercises like those in which the glutes are the primary movers are totally necessary,” she says.

Below are pictures of Jamie performing dumbbell glute bridges and dumbbell plus banded hip thrusts. Jamie was doubling up resistance with hip thrusts before I was! HERE is a clip of me doing double band hip thrusts from earlier in the week – it works very well.

Jamie Eason

Photo credit: Oxygen Magazine

Jamie

Photo credit: Oxygen Magazine

Photo credit: FitnessMag.co.za

Photo credit: FitnessMag.co.za

Ashley Kaltwasser

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Ashley Kaltwasser is the current Ms. Bikini Olympia champ, and her glutes are insane. Last week, she stated the following HERE:

I often get asked what are some of the glute exercises that I incorporate into my routine on a regular basis. One of my favorites is the glute bridge. 

Photo credit: Per Bernal, Muscular Development Magazine

Photo credit: Per Bernal, Muscular Development Magazine

Ash

Amanda Latona Kuklo

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Amanda’s glutes are off the chain. She’s been hip thrusting heavier recently, check out her pics HERE and HERE. I would hate to have to choose who has the best glutes on the planet (actually, who am I kidding – I’d love it), but Amanda’s are certainly right up there.

Amanda

Is this real life?

Amanda K

Michelle Lewin

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Michelle Lewin has almost 5 million Facebook followers – WTF?! Apparently she prefers to hip thrust off of a leg curl machine, as shown HERE.

Michelle L Michelle

Gracyanne Barbosa

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Gracyanne is famous in Brazil for her huge glutes – she has almost 3 million Facebook followers! She hip thrusts in a variety of ways, using a smith machine HERE, using an incline bench and a smith machine HERE, and using a barbell and incline bench HERE.

gracy

Justine Munro

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I was pleased to see that Justine loves the hip thrust – her glutes rock. HERE she is stating that hip thrusters are her FAVVVVVES, and that she likes going light, going heavy, and doing single leg.

Justine Munro Justine

Jessica Arevalo 

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Jessica’s glutes are unbelievable. I was happy to see her list hip thrusts as one of her top 3 favorite glute exercises in the video below.
Jessica Arevalo

Jessica

Maria Torres

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Maria Torres has some amazing glute development, and she’s a fan of the barbell glute bridge, as shown HERE.

Maria Torres

Christina Vargas

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Christina likes the hip thrust, either off of a bench or using a leg extension machine, as shown in the videos below.

Christina V

christina

Conclusion

Big props to all of these ladies. It’s not easy looking incredible year round, but somehow these ladies pull it off year in and year out thanks to hard work, sacrifice, and dedication (and obviously good genetics too). As you can see, the owners of the best booties on the planet love the thrust. Researching these ladies’ training methods confirmed what I’ve stated over and over on my blog throughout the past several years, that optimal glute training requires a variety of glute exercises that are tailored to the individual. If great glutes are what you’re after, you want to be hitting the glutes hard from all angles.