Repeat while alternating your feet.Д®njoy really high glute and hamstring activation with a 45-degree hyperextension. Return the back foot to the step, pushing through your heels. Maintain the same form as the walking lunge, with a slight 20-degree torso tilt and back knee dropping almost to the ground. Step one foot off and back, dropping into a lunge position, again keeping the front of your knee aligned to the front of your toes. Stand on a platform or step, holding the dumbbell in each hand. Repeat the move with your left foot forward, traveling as you switch between each leg.ДЄn alternative is a deficit reverse lunge.Make sure you donвЂ™t lead back up with your hips and keep your torso aligned. Push up through your heels until youвЂ™re upright again, and bring your left foot into line with the right.Your left knee should almost touch the ground. Lower your body into the lunge position, leaning your torso forward from the hips about 20 degrees.You want to step far enough out that at the bottom of the lunge, the front of your knee aligns with the front of your toes. Take one step forward with your right foot.Stand with your feet about hip-width apart, with a dumbbell of your choice in each hand.Secondly, youвЂ™ll also want to focus on pushing through the heel to rise from the move.

The first is that your knee should align with your toes at the bottom of the lunge, so youвЂ™re not inadvertently engaging your hamstrings or quads instead. DonвЂ™t be surprised if youвЂ™re a bit sore after this one! There are a couple of things to note. This also means that you get a great combination of mechanical tension, metabolic stress, and muscle damage, which are all essential for hypertrophy and musical mass growth. This is the opposite of a thrust, where itвЂ™s most difficult at the top of the move. You get a deep stretch at the bottom of the lunge, where itвЂ™s the hardest. Pause at the top, then slowly lower yourself back down, but donвЂ™t return your raised foot to the ground until the set is complete.ДЄ walking dumbbell lunge is an excellent complementary glute exercise to a hip thrust. Raise one foot slightly off the ground, and as you lift your hips in the thrust straightening your body, raise that leg, so your thigh is 90-degrees to your torso, and the shin is parallel to the floor, with your knee bent 90 degrees. To perform this move, youвЂ™ll want to use the hinge movement, keeping your head, neck, spine, and torso aligned. Position your body against a bench or couch, with shoulder blades at the edge.

Slowly release and let your butt return to the ground, keeping your back straight.ДЄn equipment-free alternative for home is a single-leg hip thrust.

Pause at the top for three seconds, holding that glute squeeze.

Regardless of which method you use, for the best form, youвЂ™ll want to ensure your torso is horizontal at lockout, hips are neutral, knees are stacked over your heels, and to really squeeze your glutes at the top.Thrust the bar up, again, until your head, chest, hips, and knees are level. If you prefer the hinge method, youвЂ™ll keep your head, neck, and torso aligned, looking forward at the bottom of the move but at the ceiling at lockout.Use a scooping motion to thrust the bar up until your chest, hips, and knees are level. Using the posterior pelvic tilt method, keep your head facing forward, moving mostly from the chest down.You want your feet far enough out so that at lockout, when your torso and hips are straight, your knees are bent at 90 degrees, with straight shins. Rest the barbell across your hips, at the hinge point. Set yourself up with your back resting against a bench, with the edge positioned across your shoulder blades.Whichever you choose comes down to personal preference and whatever feels best for your body. There are two variations of this style, a posterior pelvic tilt method, and a hinge method. During this glute exercise, youвЂ™ll get the most tension at lockout when youвЂ™re squeezing your glutes really hard, which is why a pause at the top of the move is beneficial, holding that maximum engagement for longer. A barbell hip thrust is an excellent move for working both the upper and lower butt muscles.

Glute focused exercises