glute bridge

On days when you’re squatting or deadlifting, pair your sets with the glute bridge exercise.

Glute Bridge March (hold at the top and slowly alternate lifting each foot 1 inch off the ground)

We recommend including 1 to 3 sets of one of the glute bridge variations as part of your warm-up on every training day.

To perform a glute bridge:

Glute Bridge Hold (hold at the top)

Glute bridge progression:

Glute Bridge (move through the ROM for reps)

Assuming you’re including squatting and deadlifting movements already, the faster way to a stronger, more functional gluteus maximus is through glute bridges.

They would lie on the floor and position the bar over their abdomen, then perform an explosive glute bridge movement, catapulting the bar upwards and catching it at lockout.

"Squeezing and holding tension in the glutes and core with exercises such as planks and glute bridges, again for around 60 seconds until you can feel the muscles 'firing up' will help support changes to the way your body functions and moves," says Harris.

He adds: "Lower body exercises such as deadlifts, squats and lunges, which engage through the glutes, will not only make that area look better but also have a huge benefit to the whole body as well" and recommends activation drills such as glute bridges and lateral band walks.