Once you add in a bench, the name generally changes from a glute bridge to a hip thrust.ĭifference in names notwithstanding, the movements are similar in a few ways, not the least of which his that they both involve using your tuckus to drive your hips up while loaded with a barbell. Using multiple benches increases the range of motion the difficulty, and the name. There are a number of variations of the BBGB, the main difference between them being the number of benches used, which varies from 0 to 2. (NOTE: It probably also helped that he registered the domain and uses it as his blog but let’s not split hairs.) Popularized by Bret Contreras, the barbell glute bridge (or BBGB, as I like to call it because it’s more fun to say) is the exercise contributed heavily to Bret becoming known as The Glute Guy. Staying with the same theme, let’s look at barbell glute bridges. This exercise is great for development, but I find it works best as both an activation exercise during a warm up, and a teaching tool for helping people to understand and develop increased awareness and activation. Don’t just drag your ass off the ground and stop when you’re in the air-a fully executed rep ends when your hips are completely “locked out.” To make it simple, raise your hips as high into the air as you can in the finished position, you should be able to follow a straight line from your knee to your shoulder. To increase activation, lightly rest your hand on the cheek…it’ll look silly, but help out a bit.Īs for position: how you finish the exercise is important here. Also, remember to flex and squeeze the working glute the entire rep. In order to make sure you activate and recruit the glutes to the fullest extent, don’t just think about lifting your hips instead, think about driving your heel into the bench and focus on using your posterior chain to raise your body. When performing this, it’s important to focus on two things: recruitment and position. In addition to allowing your body weight to serve as a greater load allowing for all the benefits of unilateral training, you’ll need to stabilize anti-rotationally, so you get some core work, too.
While you can do this bilaterally, I specify the single leg version simply because-although it’s a tad more advanced-it’s really the only version worth doing if your goal is posterior development. We’ll start with the exercise that is the easiest to perform and requires the least equipment-the bodyweight glute bridge. This is a woman who takes her training seriously.Ī Gaggle of Exercises for Glorious Glutes 1) SINGLE LEG ELEVATED GLUTE BRIDGE In addition to her butt, Jamie also has incredible hamstring and adductor development.
Enjoy.*īefore we begin, here’s a fun picture of Jamie Eason *NOTE: I fully exercise my right to make as many butt-related puns as I feel like it during this article. So, ready to get your ass into gear*? Awesome. Literally.Īnd, before you get all whiny on me, I should mention that all of these exercises will also improve athletic performance, as well as have carryover to stuff like squats and deadlifts. To that end, in the spirit of summer and getting you into the kind of shape that justifies nudity for 40 minutes out of a 60 minute television show, I’ve complied a list of my top 6 exercises to get your butt in shape. I’ve tried didn’t work out) but, still, for a guy that follows the fashions (ahem, me) you’ll be wearing some tight shorts, so it behooves you to get to work.
True, for guys the boo-tay-tay is not on display as much as for the ladies (unless you wear a Euro swimsuit. The third, and most pertinent to you, came as a sort of afterthought when considering the previous two points: if there is anything that should inspire you to work your butt into tip-tip shape more than looking at werewolf tushie, it’s the mere fact that summer is around the corner and it’s going to be on display.
Thankfully, most of the time the booties are in great shape, because, let’s face it, this is HBO and they don’t screw around. Now, depending on your perspective on nudity-and, of course, the ass in question-this is either a very good thing or a very bad thing. Id=”attachment_1362″ This dude is about to get naked for the 9th time in 7 minutes.