3. Glute bridge
Task: Often tossed into the category of exercises that alpha dudes like to label as “just for chicks,” the bridge builds brute strength and stamina through your glutes, hips and low back, helping you to beast your way through big lifts like squats, deadlifts and leg presses. In other words, you need this move in your bag o’ tricks.
Execution: Lie flat on the floor on your back with the hands by your side and your knees bent. Your feet should be placed around shoulder width. Pushing with your heels, lift your hips off the floor while keeping your back straight. Breathe out as you perform this part of the movement and hold at the top for one to two seconds. You should be on your upper shoulders while being careful not to over arch. Slowly go back to the starting position as you breathe in. Repeat for the desired amount of reps.
Tip: Take advantage of higher-volume sets in the beginning—they’ll help cause delayed-onset muscle soreness, and that means more muscle for you—but work your way toward heavier, lower-rep sets where you have a barbell positioned across the front of your hips.
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