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

Split Squat

This is an exercise that requires a deceptive amount of precision. Your feet should always face the same way and your knee should land exactly below your shoulder with a straight line between the two. Weight is optional.

Coach Stevo's Top Tips

• This isn't a lunge. Stay in the same position.

Single-Leg Deadlift

The Single-Leg Deadlift (SLDL) is a weird exercise that will require patience and balance. It also won't feel "hard" until you wake up in the morning. Keep your shoulder blades pinched together and your hips and shoulders in the same plane. Make sure you are pushing your butt back (especially you ladies!) and only bending your knee a little so as to better load up the hamstring.

Coach Stevo's Top Tips

• Don't let your raised foot pivot out.
• Lower slowly and pop up quickly with purpose.

Bodyweight

Weight in One Arm

Weight in Two Arms

Push Ups

The push up is the Godfather of bodyweight exercises. It works everything form the hips up, and you can perform it anywhere. The first video demonstrates a traditional, USMC-style push up. If this is too difficult, try the progressive phases offered in the second video. But never do push ups from your knees, or "girl style" push ups. They aren't bad, they are just a waste of your time. Finally, try Zuzana's One-Leg Push Ups. Or just watch the video on 'repeat.'

Coach Stevo Top Tips

• Pack your shoulders.
• Drop your elbows below 90 degrees.
• If you are interested in volume, work on going fast. 

Traditional, USMC-Style

Progression

Bodyrock!

Bird Dogs

Save your spine and help your glutes. On all fours with a core that is completely locked down, extend an arm and opposing leg simultaneously. Lower them to the original position. If you cannot prevent your hips and shoulders from twisting, then I suggest doing Bird Dogs over a bench, as in the included video. Jonathan Fass describes this exercise rather well: "if if seems easy, you're doing it wrong." 

Coach Stevo Top Tip

• Slow and controlled, not fast and hard.
• Your abs should be engaged so hard that you want to cry.