Rule of Thirds – Contreras (1) Vertical: Squats, Deadlifts, Step-ups, Split Squats, Lunges, RDL (2) Horizontal: Hip Thrusts, Glute Bridge, Glute Ham Raises, Back Extensions, Reverse Hyper, Hip Extensions, Kickbacks (3) Lateral: Hip Ab·duction & Hip External Rotation
4 Best Glute Exercises – Ethier/Contreras
(1)Thrust/Bridge – Upper & Lower Glute Max: BB Hip Thrust; 1-Leg Hip Thrust; 4×8 with 3 sec pause (2) Squat/Lunge – Lower Glute Max: Walking DB Lunge; Step-Box DB Lunge; 3×10 each leg (3) Hinge/Pull – Lower Glute Max & Hamstrings: 45º Extension; Reverse Extensions; 3×15 (4) Hip Ab·duction – Upper Glute Max + Glute Medius/Minimus: Side Lying Hip Raise; Seated with Band; 3×12