FitByRune

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Hip thrusts are one of the best glute exercises, but you don’t always have to do them the same way. Variety is always good! Not only to challenge the muscles in slightly different ways but also to keep your training fun!

These are 4 hip thrust techniques you can rotate in depending on what you want more of: heavy loading, more single-side focus, eccentric overload, or just a brutal top-range burn.

Swipe for each technique, details, and how I’d use them 👉

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1️⃣ B-Stance Hip Thrust

This is a great option when you want more focus on one glute without making it as unstable as a full single-leg hip thrust.

Your front leg does most of the work, and the back foot is there to help with balance and a little assistance.

How I’d use it:
– 2–4 sets
– 8–15 reps each side

Cues I’d focus on:
– Keep most of the pressure through the working leg
– Use the back foot lightly
– Don’t twist your hips
– Control the top and bottom

I like this as a nice bridge between regular hip thrusts and single-leg work.

2️⃣ Regular Hip Thrust

This is your main hip thrust setup.

It’s usually the best one to build around if your goal is progressive overload because it’s the easiest to load, track, and progress over time.

How I’d use it:
– 2–4 sets
– 6–12 reps for heavier work
– 10–15 reps if you want more controlled volume

Cues I’d focus on:
– Feet about shoulder-width
– Knees around 90° at the top
– Don’t hyperextend your low back
– Control the lowering
– Finish with your glutes, not your spine

This is the one I’d usually keep as the base before adding other variations.

3️⃣ 2-Up 1-Down Hip Thrust

This one is for eccentric overload.

You use both legs to lift the weight, then one leg controls the lowering. Since we’re usually stronger on the lowering phase, this can be a good way to challenge one glute more without making the whole rep single-leg.

How I’d use it:
– 2–4 sets
– 6–10 reps each side
– Control the lowering for about 2–4 seconds

Setup options:
– Lift the non-working foot completely off
– Or keep t

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Rear delts play a big role in how your upper back looks and how “3D” your shoulders appear from the side and back 🔥

A lot of people train front delts and side delts, but barely give rear delts quality direct work.

Reverse flys are great, but your rear delts can be trained with different setups, angles, and pulling patterns. Some give you more stretch, some are more stable, and some make it easier to actually feel the rear delts instead of your traps taking over.

Swipe for each exercise, details, and alternatives 👉

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1️⃣ Reverse Pec Deck

This is the stable rear delt option.

It’s simple to set up, easy to control, and usually a good choice when you want to push close to failure without worrying too much about balance or cables.

Examples / alternatives:
– Reverse Pec Deck
– Cable Reverse Fly Cross
– Bent-Over DB Reverse Fly

Rep recommendation:
2–4 sets of 12–20 reps close to failure on these.

Cues:
– Keep your chest against the pad
– Think elbows out
– Don’t shrug up
– Control the return

2️⃣ Rear Delt Pulley Machine

This gives you a rear-delt-focused pull from a higher angle.

Instead of pulling like a regular lat pulldown, keep your elbows out and pull down toward your upper chest so the rear delts do more of the work.

Examples / alternatives:
– Rear Delt Pulley Machine
– High Cable Rear Delt Pull
– High Rope Face Pull

Rep recommendation:
2–4 sets of 12–20 reps

Cues:
– Elbows out
– Pull toward your upper chest
– Keep shoulders down
– Don’t turn it into a lat pulldown
– Think rear delts, not lats

3️⃣ Incline DB Rear Delt Row

This is your rear-delt rowing option.

Instead of doing a fly, you’re pulling with a wider elbow path to bias the rear delts and upper back more. The incline bench helps keep your torso locked in so you’re not using momentum.

Examples / alternatives:
– Incline DB Rear Delt Row
– Chest-Supported Rear Delt Row
– Meadows Row

Rep recommendation:
2–4 sets of 10–20 reps

Cues:
– Use a lighter weight than you think
– Keep chest on th

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Crunches are great, but your core can be trained in MANY more than one way. If you want a more complete core workout, it helps to include exercises that challenge your abs through flexion, bracing, stability, and pelvis control.

You don’t need all 4 in one workout.

The point is to understand what each exercise type gives you, then pick a few you can control, progress, and actually feel working.

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1️⃣ Crunch Variations

This is your spinal flexion exercise.

Basically, you’re training the abs by bringing the ribs down toward the pelvis instead of just swinging your torso.

Examples you can use:
– Cable crunch
– Machine crunch
– Floor crunch
– Stability ball crunch

Rep recommendation:
2–4 sets of 10–20 reps

Cues I’d focus on:
– Think ribs toward pelvis
– Don’t just pull with your arms
– Control the stretch at the top
– Exhale as you crunch down

Great option if you want a more direct ab exercise that’s easy to load and progress.

2️⃣ Loaded Marches / Carries

This is your core stability exercise.

You’re not trying to crunch here. You’re trying to stay tall, control your ribs and pelvis, and not let the weight pull you out of position.

Examples you can use:
– Overhead KB march
– Suitcase march
– Farmer carry
– Front rack carry
– Offset carry

Rep recommendation:
2–4 sets of 8–15 marches each side
or 20–40 sec total

Cues I’d focus on:
– Stay tall
– Keep ribs stacked over pelvis
– Move slowly
– Don’t lean or rush the march

This is a good option if you want core work that feels more athletic and carries over well to full-body training.

3️⃣ Leg Raise Variations

This is your pelvis control / leg raise variation which will target a little more of the “lower” abs.

The goal is not just lifting your legs up and down. You want to control your pelvis so your abs are doing the work instead of just your hip flexors or lower back.

Examples you can use:
– Overhead lying leg raise
– Reverse crunch
– Bench leg raise
– Captain’s chair knee raise

Rep recommendation:
2–4 sets of 8–15 reps

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RDLs are great, but your hamstrings can be trained in more than one way. If you want better hamstring growth, your workout should usually include a mix of hinge patterns and curl variations so you’re not just repeating the same stimulus over and over.

Here are the 4 hamstring exercise types I showed in the post:

1️⃣ RDL / Hinge Variations
This is your heavy stretch work. Exercises like RDLs, dumbbell RDLs, and Smith RDLs train the hamstrings hard through hip extension and let you load them in a lengthened position.

2️⃣ Seated Leg Curls
This is a stretch-biased curl. Because your hips are flexed in the seated position, your hamstrings are placed in a more lengthened position compared to some other curl variations. Great option for direct hamstring work.

3️⃣ Lying / Standing Leg Curls
These are your direct hamstring curls. They’re simple, easy to control, and a great way to train knee flexion without needing another heavy hinge.

4️⃣ Nordic Curls
This is an advanced bodyweight option. Nordics are hard, especially on the lowering phase, so they’re not mandatory for everyone, but they can be a great progression if you can control them well.

The main takeaway isn’t that you need all 4 in one workout.

It’s that your hamstring training should include more than just RDLs. A good hamstring workout usually benefits from a combination of heavy hinge work, direct leg curl variations, and exercises you can actually progress over time.

If your leg day is only RDLs and random machines, try building your hamstring workout with more purpose.

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1️⃣ RDL / Hinge Variations

This is your heavy stretch work.

RDLs are great because you can load the hamstrings hard while they’re in a stretched position. That’s why they’re such a staple for hamstring growth.

Examples you can use:
– Barbell RDL
– Dumbbell RDL
– Smith machine RDL
– Single-leg RDL
– B-stance RDL

Cues I’d focus on:
– Hinge back, don’t just bend down
– Keep the weights close
– Stop when you lose hamstring tension or your low back starts taking over
– Control the lowering

2️⃣ Seated Leg Curls