Hip Thrust

The Hip Thrust is the Mack Daddy of glute exercises. It will take you a few weeks of diligent glute activations to learn the range of hip extension to do them safely, but you will be rewarded with an exercise that will change your lower body forever. The key to this movement is getting the full range of motion. Your torso should be close to vertical when you bottom out and your hips should be all the way at the top of their extension (with no lumbar spine movement!) at the top. Go ahead and hold it up there for a beat. The sexy will thank you.

Coach Stevo's Top Tips

• No, it doesn't hurt your pelvis.
• Do not rush this exercise. Activations first.
• Lock the core! Do not cheat and use your spine to complete the lift.
• Master bodyweight before you move to the bar.
• Invest in a Hampton Thick Bar-Pad.

Bodyweight

Barbell

Full Instructional Video from the Inventor of the Hip Thrust

Leg Curl

Leg Curls work the back of the legs and butt. You'll need a smooth surface like a slideboard, valslides, or just stocking feet on hardwood floor. Most beginners should just do the eccentric phase of this exercise, as is demonstrated in the video. These can be done in a TRX, but I do not like the instability of a TRX. Stick to the floor.

Coach Stevo's Top Tips

• Bridge and lock down your core.
• Engage the glutes hard. 
• Lower your butt down while your legs extend in a smooth motion.