Glutes

Barbell Hip Thrust

"This activates your glutes better than any other exercise because it keeps them under tension throughout the entire lift," says Bret Contreras, C.S.C.S., a trainer based in Phoenix.

Do this: Sit on the floor, your upper back against a bench, a padded barbell across your hips. Squeeze your glutes and raise your hips so your body is straight from shoulders to knees. Hold 5 seconds. Do 10 reps.

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