Glute Strength

BAND HIP THRUST

1) Rest your upper back onto the bench and place band around your knees

2) Set feet up shoulder width apart

3) Looking forwards at all times drive your hips towards the ceiling; squeezing through your glutes and keeping tension on the band. Hold for 10 seconds at the top of the rep.

4) The band will act as a cue to drive your knees outward and increase glute activation.

BANDED HIP THRUST - DOWEL CUE

1) Rest your upper back onto the bench and place the dowel onto your hips.

2) Set feet up shoulder width apart

3) Looking forwards at all times drive your hips towards the ceiling. squeezing through your glutes.

4) The dowel will act as a spirit level without adding any additional weight.

BANDED HIP THRUST - ALTERNATING SINGLE LEG

1) Start with upper back resting on the edge of the bench.

2) Place band around knees. This will act as a cue to drive knees outwards and engage the gluteal musles

3) Maintain looking forward to minimise the lumbar spine involvement.

4) Drive hips towards the ceiling. Squeezing through the glutes.

5) Extend one leg. Maintaining level hips.

6) Repeat on both legs.

Landmine Single leg hip thrust

1) Start with upper back resting on the edge of the bench.

2) Place bar onto top of working hip. Barbell pad will make this much more comfortable.

3) Maintain looking forward to minimise the lumbar spine involvement.

4) Drive hips towards the ceiling. Squeezing through the glutes.

5) Aim to keep hip level and avoid hip rotation

6) Repeat on both legs.