10 Great Glute Exercises Every CrossFit Athlete Needs to Do (Men and Women)

Use these glute exercises to build muscle and functional strength for CrossFit, other sports and life in general.

4 Barbell Glute Bridge

?Ensure your feet are around hip width apart and that you heels are pulled in close enough to your butt when you begin your reps.
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?Go heavy on these and focus on squeezing those glutes and not arching your back too much.

 

 
 
 
 
 
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Lauren Fisher Puori Clean Label Project
Lauren Fisher Puori Clean Label Project

5 Dual Kettlebell Romanian Deadlift

✌️There are 2 main components to a great RDL:
-slight bend in the knees (active knees)
-hinging with a neutral spine
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?Here’s how to achieve these key qualities:
-focus on pushing your butt back and creating tension in the hamstrings and glutes
✅maintain proper posture by activating the upper back muscles (rhomboids, lats, mid + low traps) to keep the shoulder blades from protracting forward and collapsing the upper spine
✅keep the kettlebells close towards your body: this will prevent loading the lower back and allow you to keep steady balance over your center of mass

 

 
 
 
 
 
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6 Clean Pull From Blocks

?Clean pulls are a great exercise for hip explosiveness and the upper back. The traps end up getting a great stimulus even though they are not the target.
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?Set the blocks up at various heights. Below the knee is more targeting for the back while above the knee focuses more on the hips.

 

 
 
 
 
 
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7 Snatch Grip Deadlifts

A snatch grip on the barbell is one that is wide and well outside the knees. The purpose of this grip beyond just helping build the positions of the Olympic lifting movement the Snatch is as follows
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1. Increase pulling range of motion in the deadlift
2. Take the grip outside of optimal width and therefore put a higher demand on the grip
3. Change the back angle in the deadlift and train the Posterior Chain differently
4. Place a higher demand on the upper back.
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✔️ Be sure to mix in snatch grip pulling even if you don’t intend to do Olympic Lifts.

 

 
 
 
 
 
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