Hip Thrusts and/or Glute Bridges
Do 4 to 8 sets, and anywhere from 6 to 20 reps. Start with lighter, more manageable weight, then add to it and decrease reps as needed. Put your brain in your butt.
Really spend some time with these. Don’t think about what other exercises you’re going to do afterwards. Getting the most out of your first glute exercise may result in being totally unable to do more afterward.
Play with your set and rep scheme to find what works best for activating your glutes.
You could start with a lighter weight for 10-15 reps, then as you add weight, decrease your reps. Or you could do a standard 3-4 sets of 8-10 reps. This is your opportunity to become mindful of glute-activation i.e. feel the searing burn.
Light sets and bodyweight sets are not a waste of time. You can use those as a warm-up and then progress to heavier stuff from there.
Skip these if your glutes feel sufficiently tight and pumped after you’ve done an essential exercise.
- Butt Blaster machine – Or any glute-centric movement like it.
- Deadlift – Whatever version increases your glutes’ time under tension.
- Cable Pull-Through