Machine glute kickbacks

KEY COACHING POINTS:

  • 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

KEY COACHING POINTS:

  • Swing the kettlebell up by explosivly 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

KEY COACHING POINTS:

  • Swing the kettlebell up by explosivly 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

KEY COACHING POINTS:

  • 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

KEY COACHING POINTS:

  • 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