you have trouble feeling
your glutes working
when you do squats or
lunges...or if you have
bad knees and CAN'T
do squats or lunges,
THIS is an exercise
you're going to get
a lot out of.
targets the glutes with
minimal thigh involvement
and it could be your
key to a WAY better
one looks much like a Bulgarian
Split Squat but without the
Bulgarian Split Squat exercise
is done with your back leg up
on a bench then you come down
in the lunge position (aka split
THIS new exercise, however,
you're going to basically be
doing a one-legged stiff-legged
deadlift with your back leg
up on the bench.
was actually quite amazed at
how strongly this one targeted
the glutes...the best part is,
it hits the glutes without involving
knee flexion to any substantial
degree. It's all about HIP EXTENSION.
THIS means is that you can build bigger
glutes (and/or maintain glute size)
when you have knee problems or injuries
that prevent you from squatting or
you have no excuses...unless you've got back
problems, too, then you're totally out of
luck, of course (just kidding :)
here's what the exercise looks like...you'll
need two dumbells and a bench for this one.
Set the dumbells in front of the bench (I'm
using a couple of 85 lb dumbells - start lighter
than this when you try these the first time).
set your ENTIRE SHIN on the top of the bench.
need this for some degree of stability. We're
not trying to make this exercise unstable,
per se. What we're trying to do is get your
body in the right position to force the glutes
may need to slide the dumbells forward a bit.
Set your front foot in between the two dumbells,
get into position on the bench (like you were
going to do that split squat movement). Both
knees should be bent but held in that same
position throughout the exercise.
forward and grab the dumbells. Keep your core
tight. Now pick the dumbells up off the floor.
The pressure should be on the heel of your
front foot and your glute should be feeling
the tension. Your glute will not only be providing
the hip extension that gets you to the upright
position, it's also contracting isometrically
to maintain that bent-knee split position
- double whammy!
all the up until your torso is vertical.
lower the dumbells slowly back down and set
them on the ground. Repeat the movement, lifting
the dumbells off the ground - setting them
down allows you to reset your body position
and keep your lower back well stabilized.
your reps on one leg then switch legs. I prefer
lower reps with this exercise since the glutes
are powerful muscles and need to be hit hard
(5 to 7 reps per set is good)
first time you do it, don't go too heavy,
as you will want to make sure your lower back
is strong enough before pushing to use heavier
important to remember, you're setting the
dumbells completely on the floor in
between reps. Breathe out on the way up and
keep your core tight. Try to keep an arch
in your lower back throughout the movement
you've done your reps on one leg, switch to
the other leg.
exercise increases lower back and glute involvement
significantly. You're maintaining a bend in
the front leg and only moving at the hip,
which basically utilizes the glutes from the
OTHER direction (known as hip extension).
Instead of pushing down against something,
you're using the glutes to pull your upper
there is no active knee flexion, people with
knee issues don't experience the same issues
as with lunging or squatting exercises but
still get excellent glute, hamstring and lower
So if a better
butt (or a bigger butt!) is something you've
always wanted but found your thighs always
took over the exercises you were doing for
that purpose, THIS is an exercise you'll want
to try out.