I just watched a video that just COMPLETELY upgraded my deadlift, but also gave me a great butt exercise and reminded me of two other exercises I love to really feel my glutes working.
If you’re interesting in cleaning up your deadlift, I highly recommend watching the video (I’ll make another post later with tips), but if you just want to get a great glute workout, keep reading below for your 3 new favorite exercises.
Banded Extension
You could do this exercise without the band until you get comfortable, but adding a little resistance really takes it to the next level.
Key things to keep in mind:
- Notice I don’t lift up far enough to engage my lower back. This keeps it all in the glute and hamstrings. If you feel this in your lower back, have a friend watch or record yourself to adjust your form.
- Push up into the pads with your heels/lower calves.
Cable Pull Through
Once you get over holding the cable attachment in a somewhat awkward position, you will realize it is totally worth it and also reinforces a great hip hinge pattern.
Key things to keep in mind:
- Keep your weight in your heels/mid foot.
- Lock your shoulders into place by imagining you are holding towels between your armpits.
- Again, use a friend or video to make sure your back isn’t arching like crazy.
Snatch Grip Deadlift for Glute Activation
This is the exercise I got from the video at the beginning of this post and it gives you the most amazing level of glute activation.
Stand with your feet just slightly apart and turn your toes outward about 35-45 degrees. Take a wide snatch grip and lock your shoulders into place. It’s okay on this one to keep the bar slightly away from your body throughout the movement.
Key things to keep in mind:
- Practice this first without the bar to find the foot and arm position where you really can feel your glutes squeezing together.
- Think of it like an RDL or even perform it like an RDL if you feel your form suffers.
There you have it, your new 3 favorite glute exercises. Try them out and let me know what you think!