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Best Glute Exercises You Need!

As the world continues with this crazy time, we wanted to keep giving you great ideas to focus on doing positive things in your life. With that said, we thought we would hit on glute exercises that are very powerful, but often get overlooked! While many think they are stuck with glute exercises like single leg hip bridges and that’s it, hopefully this opens up a big world of options and solutions.

glute exercises

Hip Bridges

A pretty obvious choice with your glute exercises are hip bridges (hip because there is a lot more to them than just your glutes!). However, I just said most feel stuck doing at best single leg hip bridges off their couch or something. So, how can we do more?

Well, for one, we need to know that the BETTER way to do these glute exercises is to make sure we connect the lats/core/and glutes which make up our powerful Posterior Oblique System (POS). This chain is what allows us to be strong and stable while we perform every day actions that are far more complex than what we often see in the gym!

shoulder exercises

Why don’t more people do hip bridges the way we will be showing? Well mostly because they fail to focus on how the body moves. When you understand how our body is designed to function (hence the idea behind functional training) then how you use drills like your glute exercises change dramatically!

DVRT Master Cory Cripe explains why most people do these popular glute exercises are actually miss the point. 

Once we understand concepts like where we should place the weight and HOW we should use the weight a big door opens to building progressions. We don’t need to change the weight at all to build some serious strength in the glutes. That is obviously good for times like now so let’s go through some smart options for your glute exercises.

Physical therapist, Jessica Bento explains one of our first progressions that really surprise people in how challenging these glute exercises can be!

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Learn How To Build A Better Glute Bridge!!!⁠⠀ ⁠⠀ ⁠⠀ You're probably wondering what do I mean by better? Better how? ⁠⠀ ⁠⠀ 🏋️‍♂️The majority of the fitness industry is going mad about the loaded #hipthrust however research shows that loading the hips that way is not worth it as the heavy load compresses the fascia in the front of the hips. (I can point you to the right research, don’t need to take my word for it)⠀ ⠀ 🏋️‍♂️The other more interesting fact is that our glutes work together with the feet and the core making connections with the opposite shoulder. Hence the fascia line in the first slide.⠀ ⁠⠀ ⁠🏋️‍♂️ The following 5 hip bridges are progressively built on each other to create spinal stability and challenge that with PNF type of Lifts/Chops and manipulating body position with slow marches where the emphasis is on the supporting foot and core tension that comes from actively breaking the @ultimatesandbag apart. Eventually, we can progress the hip bridge a single leg core exercise which is truly transformational the way it connects the whole posterior chain. ⠀ ⠀ #dvrt #ultimatesandbag #functionalmovement #lowerbackworkout #backpain #posteriorchain #coretraining #trainsmart #glutebridge #gluteworkout #absworkout #physicaltherapy #physiotherapy #backpainrelief #ukfitness #ukfitspo #strengthtraining #stabilitytraining #mobilitytraining #hiphinge #fitnesspro #fitnesstraining #conditioning

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Make sure to scroll through some of the great DVRT progressions DVRT UK master, Greg Perlaki shows that really helps us be stronger and build great functional glute strength!


Our glutes are made to help us move standing up, so it makes sense that we want to get to standing exercises as much as possible. Last week I broke down A LOT of deadlift progressions (you can read HERE) so I’ll focus on some important concepts.

Cory is back to really break down how we build better deadlifts. Understanding the differences and unique features of the Ultimate Sandbag allows us to set-up for way more success! A great example is the deadlift matrix that Jessica shows below.

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The #deadlift is a great exercise if we can see how we can progress the movement pattern in other means besides load. If that is our only form of progression we lose the value of the movement and definitely headed towards plateaus and lack of results. ……. 👊🏻 We also can’t rely on progressions of just going from bilateral to unilateral #deadlifts . That isn’t using incremental progression in a smart way. Imagine if we went from a 100 pound deadlift one set to 400 on the next?! That’s the same thing. …… 👊🏻 What we offer with these #DVRT progressions are not just more deadlifts but smarter ones. Adding in directional training to our hip hinge to build the tri-planar nature of the core and #glutes . Of course you could use just one of these stepping or loading patterns but I wanted to show where movement #strengthtraining could go to achieve better results!

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Moving your deadlifts in these patterns isn’t just to do something different. Our glutes are designed to produce and resist force at the same time. We only train ALL the glutes (including minimus and medius as well) through such motions. It IS about using smarter glute exercises.

Band Walks

Band walks are either used as quick warm-up exercise or scoffed at by “serious” lifters. The truth is they can be very powerful in building connection in the body, but like the hip bridge, we have to make the right connections. What we did on the ground with the hip bridge becomes even MORE important when we get standing in more complex environments. So, when we use the Ultimate Sandbag with our band drills, it isn’t to do something new and “cool”, but rather it is engaging the core to work with our glutes and the lats too!

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When we think about any exercise we should really think about what we are trying to connect in the body, not just what muscle we are trying to train. If we truly believe in functional training, then we realize NO muscle works by itself. Therefore, even a familiar exercise like a lateral band walk can be enhanced by thinking about these connections. As even the #glutes don’t work by themselves, but in concert with many other muscles. __________________________ 💪🏻 The first example is using our Ultimate #Sandbag to perform a lift and chop while we use the lateral band walk. We know the core works synergistically with the glutes to produce movement. Lifts/chops are one of the best means of producing true core strength by connecting the diagonal patterning of the body. This works both the superficial and deeper core muscles. _________________________ 💪🏻 Using this #kettlebell press allows us to train the core and hips in a different medium. Keeping one kettlebell in the rack position creates tension upon the body. Pressing while the band has tension around the hips provides a better foundation for the lower body, core, and upper body to work together. After all, a bit part of the core is to connect the lower and upper body. ________________________ 💪🏻 Finally, a Ultimate Sandbag Arc Press Out, uses more of a dynamic #plank motion with our lateral band walk. Creating the proper bracing of a plank as we try to effectively integrate the glutes allows us to get more out of even the most common of exercises. _______________________ Understanding functional training allows us to gain better insight into how to make exercises reach their potential in better strength and performance

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Robin Paget jumps in to help us show you how we can use band walks to not only be awesome glute exercises but to help jump start muscles that rarely get trained in fitness programs that have a profound effect on our knees and low backs.

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To me, every exercise is an opportunity. That is an opportunity to teach the body about how to be better, but we can only accomplish that goal if we understand how our body works. Otherwise, an exercise is well, JUST another exercise. ……. Lateral bands walks are a great example of something that we can make better if we understand what our bodies were designed to do in the first place. While it is obvious that the goal of the lateral band walks is to train the lateral muscles of the hip (most notably glute medius) there is actually a whole chain of lateral muscles that work together. If we look at the lateral line of the body we see muscles like…. -The Feet -The Peroneals -TFL/IT Band -Glute Max -Obliques -Muscles of the Ribs (including intercostals) All the way up to the skull!!! That means we have an opportunity to teach these muscles to work together and build true lateral strength. …… What @rdpaget shows is not just fun variations of lateral band walks, but how we increase their value by building these connections through how we incorporate the Ultimate #Sandbag to make such connections of the body. When we use lift/chop patterns in #DVRT not only do we build greater #corestrength , but we also engage the grip and shoulder girdle to connect to our lats for increased stability/strength. ……. The Around ther World is a dynamic #plank with a lift/chop, while the Arc Press not only challenges us to resist extension but is a lateral pressing movement that fits in perfectly with our lateral band walk series. The point being that something doesn’t have to be bad to make it better. In DVRT we tend to believe the old  saying, “do the best you can until you know better, then when you know better, do better.”

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Most people associate squats with glute training, but HERE is the thing…you only get the glutes to be really involved at a high level when you go deep into the squat. Why? Dr. Stuart McGill explains that as we go deeper the hips have to externally rotate more and it is this that helps make squats into great glute exercises.

However, a lot of people struggle to go deep so again, this is where the Ultimate Sandbag can really shine. We can use it to help teach people how to go deep as Jessica shows below.

We can also use the different positions of the Ultimate Sandbag to not only load our body to get stronger glutes and legs, but to create tension that provides us stability. By having that stability we can get deeper into the squat as I explain below.

DVRT Master James Newman also explains the common mistakes in drills like our front loaded squats that we see ALL the time!


Lunges are one of those funny drills. How do I mean? People do them but they often think of them as secondary to drills like squats and deadlifts. However, as I have written about many times, especially when it comes to great glute exercises, lunges out perform such drills all the time. The study on female college volleyball players demonstrates this point.

glute exercises

In DVRT we have A LOT of different squats between the different patterns and loading positions we can use. So this is just a few of the great ways you can build better glute exercises with minimal equipment and space!

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I get excited to see people talking more and more about how the body is connected rather than just the isolated muscles. As Thomas Myers, author of Anatomy Trains, says “do we really have 600 muscles or 600 muscles in one facial pocket?” Getting our industry to understand that our bodies are not a Frankenstein combination of muscles is tough. We battle the long history of thinking of how muscles work individually and not how they work synergistically. Renowned strength coach, Mike Boyle, said it best when he said, “most of us learn dead person anatomy.” When you discover how the body works a much bigger world of #strengthtraining opens up. Not just more drills, or more variety, but BETTER ways to get results and make people feel as good as they look. …. That’s what we try to do with #DVRT use simple strategies to teach people how understanding #functionaltraining actually changes the way they train. When people ask, “what is the future of fitness?” I believe it is gaining a better understanding of how the body works so we can create better results!

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If you don’t think we go heavy on lunges, Cory shows you would be wrong and missing out!

Split squats and our front loaded positions are ways to torch your core and build incredible glute exercises!

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Split #squats are such a blessing to the human race because of everything they teach the body about mobility, stability, and strength. I’m really looking forward to getting back to them to build up lateral stability while strengthening my frontal plane needs after my #brokenankle is healed. What’s funny about these two videos is how you can actually lower the weight that is being used in order to make the movement more challenging. . . . First video finds us living our best life with a secure implement actually providing for a better connection through the #coremuscles The second video puts us in a more vulnerable position with the kettlebell held high forcing us to use those same muscles in an entity different way to produce the force necessary to be successful, but also to resist forces so we don’t fall over and break an ankle!

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Shoulder lateral squats are an impressive way to build mobility, stability, strength, and power all at the same time!

Drills like Up Downs LOOK simple, but that can be very deceiving in how effective they can be in your workouts!

Power Movements

Power training is probably one the things that I have been most surprised by to be honest. Starting off in strength and conditioning with athletes, I never thought in my wildest dreams that non-athletes would have any interest in power training. Fortunately, I’ve been proven wrong.

Why fortunately? Power is not great just because it can get you huffing and puffing. Power is one of the first qualities we lose as we age and has an influence over so many every day and recreational activities. However, we do have to be smart because power doesn’t allow us to make adjustments within a movement. So, knowing where to start is key.

High Pulls can be very important in helping us teach the weight to “float” rather than trying to muscle it up as Cory explains…

Once you get the foundations, how we can progress the high pull has no limits as Cory shows!

Greg shows some of these great ways to get more from glute exercises like high pulls that give us MORE than just strong glutes!

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4 Drills For Deceleration Strength!⠀ ⠀ What is deceleration strength? ⠀ Within this post I simply try to refer to the ability to ‘catch’ the weight. In other words to absorb force. ⠀ ⠀ Why is that important?⠀ A lot of people have issues with the kettlebell swing because the inability to receive the load that is coming down. ⠀ That’s where most injuries occur. ⠀ ⠀ 🏋️‍♂️This can be trained and should prevent most injuries. Here are a couple of ways to practice this ‘catch’. Note that there are two different hip hinges with an exercise called High Pull. One of them is a Frontal Plane movement with a slider and the aim is to load one leg/body more where the power is literally coming from the ground up 🔥 ⠀ I need to use my hips to hinge and do a powerful hip extension to drive the USB up. The control is in the hands pulling the handles apart and that helps to keep the lats and core tight maintaining a good plank. ⠀ ⠀ 🏋️‍♂️Same thing happens with the Rotational High Pull where this catch happens on both sides of the body, doing a pivot and also extending the hips with the High Pull. ⠀ ⠀ 🏋️‍♂️Another way to practice similar pattern is using our MAX Lunge and I think it was @coach_dos who invented this kicking the @ultimatesandbag forward in the MAX Lunge and what it does it teaches the body how to absorb that force just as in the High Pulls and #kettlebellswing ,the only difference is that the load goes to the outside of the body. This drill can help to get better receiving the weight and train motor control, deceleration, it’s 3 planes of motion and integrates the body to create more power using the glutes and core together. ⠀ ⠀ 🏃‍♂️Lastly, deceleration can happen when we do a Drop Step Lunge. Don’t overlook this one, although it’s foundational yet teaches frontal plane stability and we need to decelerate our own body weight while keeping a plank with the sandbag. The load here helps to keep the core engaged and with the right tension against the bag the balance gets easier! ⠀ ⠀ ⠀

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If I had to point to one of our TOP DVRT exercises people perform incorrectly it is our power clean. That is because most assume they do the same thing on an Ultimate Sandbag as they would a barbell. The hard reality is that there are significant differences, so Jessica and I break down what you have to consider in proper technique.

So, how, how do you put this together? Jessica and I along with our Ultimate Sandbag Instagram (You can find mine HERE, Jessica’s HERE, and Ultimate Sandbag HERE) have been trying to show you how to make incredible workouts with little equipment like you see below.

Listen, I am heart broken for so many people right now. The reason we keep putting out information right now is that it is the only thing we can think of doing to offer people a distraction from the horrible things going on right now both from a health, mental, and financial aspect. If a good workout and feeling good for a bit can do wonders for people, that’s a win in our book.

Please let us know how it goes and if you have any questions. You can ask via our Instagram or even better, join our Facebook community HERE and we can help guide you!

Be Strong, Be Resilient!

Tomorrow we are aiming to have more NEW FREE Workout programs for you, so stay tuned! You can also continue to save 30% all throughout DVRT with code “save30” HERE

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For the past 15 years we have had amazing support from people in sharing our #DVRT system and Ultimate Sandbag. Being able to help people find better ways to achieve their fitness goals is our passion and no time like NOW to really help give back to people that have given us so much. So, @jessbento_physiotherapist and @joshhenkindvrt , co-owners of DVRT Ultimate Sandbag Training collaborated together to show how much could be achieved with minimal equipment without sacrificing effective, well rounded, challenging, and fun training. Try adding this workout to your home program. We are using our Power and Strength Ultimate Sandbag along with an @perform_better mini band. With just 2 you can have an entire gym! ______________ Don’t forget we are still giving 30% off our Ultimate Sandbags with code “save30” ➡️ You can find the 🔗 in our BIO. Also sign-up for our newsletter at http://DVRTFitness.com as we will be giving out complete FREE workout programs this coming week! -Lateral Band Walks with Arc Press x 30 seconds -Crossover Clean Right x 6-8 -Rotational Grip Rows Right x 8-10 -Sprinter Shoulder Squat Right x 8-12 -Side Plank Rows Right x 10-15 -Crossover Clean Left x 6-8 -Rotational Grip Rows Left x 8-10 -Sprinter Shoulder Squat Left x 8-12 -Side Plank Rows Left x 10-15 -Dive Bomber Push-ups x 30 seconds Try 2-4 Rounds

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