Strength: Chest
Weakness: Glutes or hamstrings
Glutes are the new biceps; everyone wants to work them! I’m not just talking about bodybuilders and bikini competitors looking to bring a better package to the stage, either. Fitness enthusiasts from all walks of life want to look better in their jeans, but they also recognize how crucial glute strength is to their overall health and athleticism.
One Leg Hip Lift Exercise Tutorial
To perform this Grit set, start by hammering the glutes on lower-body training days, mixing compound lifts like deep squats and deadlift variations with isolation work like 45-degree hip extensions, barbell hip thrusts, and the donkey-kick machine. I also like to add in some additional glute work on chest day. Doing it is as easy as rolling over.
After you’ve finished your set of benching, simply shift over to the side of the bench and perform single-leg hip thrusts. I prefer single-leg hip thrusts instead of barbell hip thrusts here for a few reasons:
- They can be done effectively with body weight or by simply holding a single dumbbell on the side you’re pushing from.
- Nearly everybody has one glute that’s stronger than the other.
- You won’t be that guy in the gym hogging two barbells at the same time.
Alternately, you can focus your weakness work here on your hamstrings by performing single-leg hip lifts, where your foot is up on the bench and your shoulders are on the floor. Like hip thrusts, these don’t require any special setup and can be progressed simply by adding a small weight to the loaded leg.
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