Body Weight Hip Thrust

If you are able to complete all 20 reps for three sets, it’s time to make it harder! You will need a dumbell or two. Hold your dumbells on your hips with your hands. I recommend one 8-10 lb dumbell or two 5s to start.  Try pulling your heels toward your butt as you rise. You will get a great deal more glute activation.

Sets: Three

Reps: 10-20

Bent Over Row with Resistance Band or Dumbells

Make sure that there is adequate resistance on the band when your arm is extended as well as at the top of the movement. Keep the weight back toward your heels. 

You elbows pull straight back rather than up. 

Sets: Three

Reps: 8-12