How to Perform Banded Glute Bridge (Long Band):
Drive your hips up by squeezing your glutes
Don't arch the lower back
Embrace the squeeze in your glutes for 1-2 seconds, then repeat
Machine Glute Kickbacks
How to Perform Machine Glute Kickbacks:
Kickback and unilaterally squeeze your glutes
Maintain a neutral spine (DON'T hyperextend the lower back)
Maintain a constant tension in the muscles through the full range of motion
DON'T lock out at the knee
MAIN MUSCLE - GLUTEUS MAXIMUS
Single Arm Kettlebell Swings
How to Perform Single Arm Kettlebell Swings:
Swing the kettlebell up by explosively driving your hips forward and using that moment to drive the kettlebell up
Lock your hips out at the top (DON'T hyperextend the lower back)
Bring the kettlebell back down by driving your hips backwards
Maintain a neutral spine through the full range of motion
MAIN MUSCLE - GLUTEUS MAXIMUS
Kettlebell Swings
How to Perform Kettlebell Swings:
Swing the kettlebell up by explosively driving your hips forward and using that moment to drive the kettlebell up
Lock your hips out at the top (DON'T hyperextend the lower back)
Bring the kettlebell back down by driving your hips backwards
Maintain a neutral spine through the full range of motion
MAIN MUSCLE - GLUTEUS MAXIMUS
Barbell Hip Thrusts
How to Perform Barbell Hip Thrusts:
Pin your shoulder blades back
Brace your core
Drive the barbell up by squeezing your glutes and locking out at the hips
Maintain a neutral spine through the full range of motion (DON'T hyperextend the lower back)
MAIN MUSCLE - GLUTEUS MAXIMUS
Barbell Glute Bridge
How to Perform Barbell Glute Bridge:
Pin your shoulder blades back
Brace your core
Drive the barbell up by squeezing your glutes and locking out at the hips
Maintain a neutral spine through the full range of motion (DON'T hyperextend the lower back)
