Muscles Targeted:

• Isolates the glutes and targets the upper and lower glute simultaneously.

Form:

• Set up for this exercise the same you would a traditional hip thrust.

• The key here is to lower the range of motion to keep tension in the glutes.

• When locked out at the top of the rep, the knees should form a 90 degree angle, lower yourself down slowly but keep the knees vertically in line with your shins.

Rep Ranges:

• This exercise is great as a burnout, in a glute superset or circuit, and is best performed in moderate to high rep ranges.

49. KB Deadlift

Muscles Targeted:

• This exercise is a compound movement that targets the quads, hamstrings, and glutes.