1. Barbell Hip Thrust
While watching a UFC fight in 2006, Contreras noticed one of the fighters had an ineffective hip bump, which he thought was due to weak glutes. So he went into his garage and toyed around with the idea of putting his back against a bench, his feet on the floor, and a weighted barbell on his lap, thrusting his hips to full extension. This exercise allowed for a full range of motion and the ability to load weight—the perfect glute-focused exercise.
To perform a barbell hip thrust, you need a barbell, weights, and a bench. Start out seated in front of the bench and place the barbell on your lap. With your feet planted on the ground and your back and lats on the bench, thrust your hips up, squeezing your glutes. Pause for a few seconds at the top, then lower your hips to the starting point.
2. Goblet Squat
For this exercise, hold one dumbbell at chest level with your hands around one of the heads (holding it upright as if it were goblet full of wine). Descend into a full squat, keeping your elbows between your knees, which Contreras says keeps the knees from caving in at the bottom of the squat. Come up out of the squat by pushing through your heels, driving the knees out, and keeping your torso upright.
