Posted on September 06, 2013 by Jenny Cromack

Hitting the gluteus can be tricky if your quite new to the gym however include these three killer compound movements into your program to really work the derrière:

Barbell sumo dead-lift

Position feet under bar with very wide stance. Squat down and grasp bar between legs with shoulder width or slightly narrower mixed grip. Lift bar by extending hips and knees to full extension. Pull shoulders back at top of lift if rounded. Return and repeat.

Bent Knee good morning

Position barbell on back of shoulders and grasp bar to sides. Keeping back straight, bend hips to lower torso forward until parallel to floor. Bend knees slightly during descent. Raise torso until hips are extended. Repeat.

Barbell step up

Stand facing side of bench. Position bar on back of shoulders and grasp barbell to sides. Place foot of first leg on bench. Stand on bench by extending hip and knee of first leg and place foot of second leg on bench. Step down with second leg by flexing hip and knee of first leg. Return to original standing position by placing foot of first leg to floor. Repeat first step with opposite leg alternating first steps between legs.