Glute exercises

The gluteus maximus is the largest muscle in the body, and it is what straightens your hips when you stand up, climb, sprint or jump. It works in every squat and every hinge. It gets trained most directly when your hips travel through a big range against resistance, which is what hip thrusts, glute bridges, deep step-ups and Bulgarian split squats are for.

Two adjustments shift work from the quads into the glutes. Push through your heels and keep your shins closer to vertical. Then finish each rep by squeezing at the top with your hips fully straight, instead of stopping just short of it.

Glute and hamstring work go together, because most hinge exercises train both at once. The generator treats them as a pair when it balances a lower-body session.