Barbell Squat
The second movement you should have is a squatting movement. You can do a barbell squat, a goblet squat, pistol squat, Bulgarian split squat — any squat variation is acceptable. Bret likes squats because at the bottom of the movement, when your knees are bent, your glutes are doing more of the work and getting the greatest stretch.
Another reason he likes the squat is because it's a functional movement that works your legs, not just the glutes. Although the muscle activation is higher for the quads than the glutes in a squat, the stretch under load (the weight you're lifting) is what's the most important in this movement. "Theoretically, you might be able to build the glutes more when you do both of them instead of one," he said. Another thing to note is that, "Deeper squats grow the glutes more than shallower squats," so get low!
- Start with a loaded barbell; 75 pounds is a great starting point. Beginners should start with just the barbell and gradually add weight as they become familiar with the movement.
- Position your hands about shoulder-width apart on the barbell, and lightly grip the bar with an overhand grip.
- Step in front of the rack, and rest the bar on your trapezius muscles (the muscle closest to your neck/upper back).
- With your feet about hip-distance apart, lift the barbell off the rack. Take one to two steps backwards.
- Shift your weight back into your heels. Brace your abs as you begin to lower into a squat, keeping your head and spine in a neutral position. Your knees should be as close to 90 degrees as possible. Hold for one second.
- With your core still braced, drive through your heels to stand back up. Be sure to squeeze your glutes at the top of your squat. That's one rep.
- Complete three sets of eight to 12 reps.