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.

8 Banded Russian Kettlebell Swings

? The banded swing is a terrific conditioning move as well as strength builder. The speed of the eccentric contraction is much faster with the band tension and therefore will require more force absorption, a stronger and tighter core catch position, and finally a more powerful hip extensions. The result is reinforcing great mechanics even more.

 

 
 
 
 
 
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9 Single Leg Kettlebell Romanian Deadlift

?The single leg RDL demands balance, strength, and coordination. The most common fault with this exercise is seeing clients load too much too fast. So much so that they are no longer performing a hip hinge but instead are just flexing their spine with their hips locked.

Make sure you are pushing your hips back and actually hinging at the hip of the planted leg. Lighten up the load if you cannot do this correctly and possibly grab a dowel to help you balance if needed.

 

 
 
 
 
 
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10 Dumbbell Frog Pumps

?This movement has booty building power. But we love it as a primer for hip hinging days in the gym. A short blast of 20 reps for 3-4 sets, performed quickly, will awaken the glutes and hips so when you approach your barbell for deadlifts you feel primed.
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✅Frog Pumps for structural balance work pair well with a Dumbbell Floor Press.

 

 
 
 
 
 
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