The third movement you should have in your program is a hip-hinge movement (where you lead with the hips, like when you sit down in a chair). For example, you could do good mornings, reverse hypers, 45-degree hypers, or straight-leg deadlifts.
Instead of wanting to exclusively target your glutes, Bret said you should focus on developing strong, functional muscles, which is why he recommended doing hip-hinging movements. "It makes you better at sports and carrying out activities of daily living, as well."
- Holding the barbell (or two dumbbells at your side), keep your arms straight and knees slightly bent.
- Slowly bend at your hip joint, not your waist, and lower the weights as far as possible without rounding your back, which should remain straight. Looking forward, not at the ground, will help you avoid rounding your back. Keep the weights close to, almost touching, your legs.
- Squeeze your glutes to slowly pull yourself up. Be sure not to use your back or round your spine!
- Complete three sets of eight to 12 reps.
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