Glute training for powerlifters- Advantages: 1) Stronger squat and deadlift 2) Allows you to arch and leg drive more on the bench, improving 1RM 3) Adds mass, allows you to eat more food Disadvantages: Kinobody might call you gay
@EnkiriElite3 жыл бұрын
fucking lol
@jennys19833 жыл бұрын
I’m picturing the little dance he does around his homoerotic punchbag.
@dasdos0022 жыл бұрын
Lmaooooooo
@byza101 Жыл бұрын
Kinobody skips leg day altogether
@cimi93x3 жыл бұрын
This dude singlehandedly saved my lowerback when he showed me the heavy hyperextensions with focus on glutes a while ago... i had bad sciatica and no doctor told me that the cause for my injuries was a very weak posterior chain. They put me on some crap therapy which didn't work in the slightest. Then i watched Alec, and when i started working my booty like crazy my back pain slowly disappeared and i can even do heavy romanian deadlifts now. Glute supersets all the way baby, shoutout to Alec for keeping it real and not selling out after all this time.
@ericangwenyi55263 жыл бұрын
Did you have a herniated disc?
@EnkiriElite3 жыл бұрын
Hey, that's awesome man! I'm glad to hear that your sciatic pain has gone away and your back is feeling good these days. That's a motivating story!
@cimi93x3 жыл бұрын
@@ericangwenyi5526 don't think so. exams i did were negative and supposedly the cause was a shrinkage of one of the spine canals or some shit like that. Basically the doctors didn't 100% figure out what it was and put me on some generic electro therapy. At that point i lost faith in medical "experts" and started doing my on physio work. As soon as i strengthened my posterior chain the pain was gone and the hyperextensions i saw on Alec's channel were by far the most comfortable lowerback/glute exercise for me.
@bakerk50303 жыл бұрын
@@cimi93x so true man, I keep telling my manager to see a chiropractor to get her started on some actual treatment but shed rather see her "cute" doctor once a month for some pain relief shots once a month for her back. Im sure hes convinced her thats the only reasonable treatment. Its sad stuff.
@cimi93x3 жыл бұрын
@@bakerk5030 for real, i used to trust doctors but then i realized they're just gonna have you popping meds like candy without even reaching a 100% conclusive diagnosis. Haven't been to the doctor's in years and i can say i am healthier than ever. Proper food, physical activity, strength, long walks in nature etc. No doctor in the world can replace a healthy lifestyle.
@FitLabb3 жыл бұрын
Who are you calling a pancake 🍑??? 😂 Too many guys are afraid of targeting the glutes b/c they think it’s feminine, but it’s actually such an important muscle group to strengthen.
@EnkiriElite3 жыл бұрын
You sucka!
@EnkiriElite3 жыл бұрын
And I agree. It's weird that the chest is considered manly and the glutes are considered feminine lol.
@atrumluminarium3 жыл бұрын
Ironically, girls would rather have a thicc boii than one chicken legs from my anecdotal experience
@abhishekchaudhry803 жыл бұрын
I could have not said it better tbh
@helphowdoinputusername35713 жыл бұрын
Ironically, every single girl I speak to, including my own mom, say they are attracted to guys with well developed legs *and* glutes. These guys thinking they'll "look feminine/gäy" for training their glutes don't realize that's one of the most attractive things on their bodies to women.
@ChrisFluhnoy3 жыл бұрын
The necessity of glute development didn’t hit me until I started having excruciating lower back pain every time I did a barbell squat beyond parallel. Now it’s one of my main focuses.
@Jmack78613 жыл бұрын
The glutes really are an under appreciated muscle in the strength community. I actually bought Brett Contreras’ book “the glute lab” for my off season training to help my squats d deadlifts. My wife loves my programming for her now too and I certainly don’t mind the side effects of programming for it either lol
@EnkiriElite3 жыл бұрын
Can't deny that the world would be a better place if every woman did hip thrusts.
@NorbertDz3 жыл бұрын
I'm literally the only guy at the gym that train glutes and I don't care my squats went up massively thanks to hip thrust
@victorhugomalagongil41483 жыл бұрын
My boy already got called out on having "girly legs" and just not gave a f*ck and said... let's leave the fragile masculinity aside and let's train this... awesome video man! Thanks for the info!
@hardcorejab3 жыл бұрын
If Big Z trains his glutes we all should. Think isolateral glute machine is the most direct way to train the glute.
@lukeandresen98563 жыл бұрын
Love your map ;)
@bigboii11503 жыл бұрын
The earth is flat
@william_1593 жыл бұрын
@@bigboii1150 Yessir
@worteltel29142 жыл бұрын
@@bigboii1150 As flat as my soda
@alexsolomou35793 жыл бұрын
Alec, the ATG split squats are EXACTLY what you're looking for. Light loading or even more and full ROM from BOTH glutes (one helping in hip extension, the other in hip flexion). It's the one exercise that gave me the smoothness you describe in this video. I used to struggle with glute bridges in the past, not feeling the "activation" so much, but ATG split squats saved my glutes', knees' and ankles' stability AND overall athletic strength and now I can benefit from glute bridges again! Keep up the great content, we need more coaches/content creators like you here❤️
@michiel51602 жыл бұрын
Even better for the glutes, do them walking. Haven't done hip thrust in quite a while, more a short range exercise for neural activation, while lunges are long range. I like sled drags too as short range, but will try hip thrust again to see how they feel now. Lunges and sled drags also work everything from the big toe up, big toe is very important for glute activation.
@Anthony_L3 жыл бұрын
As a man, I love training glutes and have been doing so for years since I had a low back injury that turned out to be a glute medius injury. Plus it’s fun having bigger glutes than half the girls at the gym lol
@inigoxd3 жыл бұрын
you know you achieve good glutes if the girls check your ass out
@user-zb3lr3ke4f3 жыл бұрын
Reason 1. Glutes make deadlift better, reason 2. Girls like thicc bois. But reason 3 and most important of all, we cannot return to monke without gorilla glutes
@kirby74753 жыл бұрын
Can't underestimate how much girls love your glutes.
@gracefool3 жыл бұрын
Humans have way bigger glutes than apes, because we walk upright. To return to monke we must get flat asses.
@Dialogos19893 жыл бұрын
I’m JUST now emphasizing glute training. They’re my most neglected muscle group
@EnkiriElite3 жыл бұрын
Best of luck!
@EnkiriElite3 жыл бұрын
First!
@neversate3 жыл бұрын
That's cheating
@EnkiriElite3 жыл бұрын
@@neversate I commented before the video was even live.
@neversate3 жыл бұрын
@@EnkiriElite 🤣🤣
@jacksonwhitcup11853 жыл бұрын
I've really liked the combination of hip thrusts & heavy kb swings for strength & hypertrophy and then translating that into power & explosiveness. my primary focus these days is rock climbing, and increasing my strength and explosive power through hip extension is doing wonders for my ability.
@EnkiriElite3 жыл бұрын
That's a solid combo!
@aureliusthegunsmith72033 жыл бұрын
"while most of you sorry sabs are walking with a pancake ass" Bro u don't need to call me out this directly LMAO
@EnkiriElite3 жыл бұрын
Haha sorry bro! Consider this the kick IN THE ASS that you needed!
@achille2953 жыл бұрын
@@EnkiriElite Yo! Awesome vid, started doing hip trhusts yesterday haha. Btw, who is the model in the thumbnail?
@binoyjohn58273 жыл бұрын
The hip thrust increases the density of your hip bones tremendously....That alone is a good enough reason to start doing the hip thrust
@JorgeGonzalez-sx7fk3 жыл бұрын
difference compared to squats and deads?
@binoyjohn58273 жыл бұрын
@@JorgeGonzalez-sx7fk the hip thrust is way better than squats and deadlifts for glute development
@JorgeGonzalez-sx7fk3 жыл бұрын
@@binoyjohn5827 i was wondering about the bone density claim
@binoyjohn58273 жыл бұрын
@@JorgeGonzalez-sx7fk That is common sense....the weight is directly on your hips therefore strengthening your hip bones much more directly than squats and deadlifts
@JorgeGonzalez-sx7fk3 жыл бұрын
@@binoyjohn5827 no, thats not common sense, its actually pure speculation on your part lol
@jim76663 жыл бұрын
Lmao Rippetoe be like “F*ck this silly bullshit, hwhat you need to do is, Squat & deadlift, do your faahves & drink your milk”
@EnkiriElite3 жыл бұрын
Lol Rip has his place no doubt...but ya gotta take the good with the bad I guess.
@jim76663 жыл бұрын
@@EnkiriElite It’s just his age, he’s an old guy, so he’s very dogmatic about what he thinks is right, most of the other SSCs preach a more moderate approach anyways. Good with the bad!
@thijs59313 жыл бұрын
Can't get his trap bar video out of my head hahaha. "This piece of junk... "
@BruceLeroyUK3 жыл бұрын
Jim how old is he?
@LeadGRuaidri3 жыл бұрын
Sixty fahve
@akin19893 жыл бұрын
Quality content here. Watched your video on alpha destiny and now this... and I am sold. You sir have earned a new subscriber
@fazzolarijames3 жыл бұрын
Was recently programmed barbell hip thrusts by my coach. While initially I was reluctant because I thought I’d look silly, I’m now really happy with the results. In particular, you can see my deadlift form is quite a bit improved as I’m getting into better starting positions and finishing with more power.
@EnkiriElite3 жыл бұрын
Glad to hear it man!
@Amivgr1 Жыл бұрын
I was one og those Guys saying hip thrusts are gay and so on. But since I incorporated Them into My training following the principles laid out by enkiri here, I ve been squatting bigger and running faster with less sore knees. And Im almost 50!
@PackieBigHappy420693 жыл бұрын
Dying at the prison shower reference, lol lots of good info as always. Surprised you didn’t mention the benefits strong glutes offer combat athletes, goes to show they don’t benefit only the lower body but all of it.
@whitefang97583 жыл бұрын
9:26 "The one part of the glutes I really want to touch on today"
@EnkiriElite3 жыл бұрын
hahahah good catch
@LarsRyeJeppesen3 жыл бұрын
Very informative, Coach
@Mori-ej9lr3 жыл бұрын
11:12 caught me off guard lol 😂
@bossmode3363 жыл бұрын
The very sudden and brief EDDF reference made me spit out my Bang in laughter.
@jennys19833 жыл бұрын
I hope you were drinking that Bang energy from a hole you pierced in the bottom of the can, directly after dry scooping eight servings of preworkout.
@helphowdoinputusername35713 жыл бұрын
Funny you made this video today. Because I woke up with sore glutes from those squats, deadlifts, Bulgarian split squats, and RDL's I had yesterday.
@user-cz8dd4hg1i3 жыл бұрын
Strong glutes --> no lower back pain --> training longevity --> long term gains... The good morning, farmer's walk, hip thrust, and Rubish deadlift (hyperextension deadlift hybrid) have not only kept me injury free, but given me great posterior chain benefits too! The glutes are the most important muscles in the body for me.
@MaD_KiLLR2 жыл бұрын
Jesus Christ. I remember when I saw a video of you when I first entered the "strength side of Training" and I was like this skinny fook can outlift me for fun. Glad to run into u after 5 years.
@satyakibhattacharya48023 жыл бұрын
I have a friend in college who is pretty strong naturally. He pulled 375 lbs without almost zero training. But he didn't want to go to the gym regularly, as he feared he would get bigger glutes.
@prsmooth0427813 жыл бұрын
I like doing hip thrust for high reps (15+) , contracting hard at the top and glute bridges heavy for explosiveness (6-10). Definitely a great accessory movement for squat and deadlifts
@wariowa38173 жыл бұрын
As a kid I always noticed athletes had huge butts. Think about it, baseball players, Olympic wrestlers, football players, gymnasts, sprinters. So even as a kid I understood the butt is an important muscle that should be prioritized. That's why the Athlean X claim of to "look like an athlete you have to train like an athlete," is confusing considering he himself lacks something important to athletes, a big butt.
@EnkiriElite3 жыл бұрын
Your observations here were correct man!
@meghdaniellama16043 жыл бұрын
In my experience hip thrust have a great stimulus to fatigue ratio.
@EnkiriElite3 жыл бұрын
Agreed
@orionxs22133 жыл бұрын
This was just the kick in ASS that I needed.
@kaikkimoi3 жыл бұрын
My name is Gluteus Maximus Decimus Meridius, Commander of the Armies of the twerk, General of the bootylicious Legions
@achille2953 жыл бұрын
HAHAHAHA :D
@leonardchen36353 жыл бұрын
You convinced me to drop the weight. Just gonna try out lightweight tomorrow!
@kenshin28203 жыл бұрын
I used to love doing the hip thrust because I thought it’s kinda fun. Received many stares from other dudes in the gym too. However, I believe it did unironically helped my DL a lot. I ended ceasing it at the moment since my glutes feel disproportionate and I believe that DL/variants can also help. Though, I should incorporate it again in the future whenever I can hit the gym again.
@savagenoob28323 жыл бұрын
After incorporating hip thrusts for a few weeks, I have noticed my sumo deadlift hip mobility is drastically improved, and I feel like I can effectively activate my glutes at the bottom of the squat
@LucasDimoveo3 жыл бұрын
I've been doing hip thrusts for volume and high weight for years. I credit that exercise and deadlifts for fixing my lower back issues
@EnkiriElite3 жыл бұрын
Good stuff man!
@akin19893 жыл бұрын
14:12 hahaha! Brilliant way to explain the feeling. Hip thrusters are awesome
@FernandoGarzaConde3 жыл бұрын
totally agree! a must do exercise to strengthen and stretch the glutes, especially for people who have desk jobs
@EnkiriElite3 жыл бұрын
Yep! It can help counteract the effects of all that sitting and keep the hip flexors feeling limber.
@ailurophile43413 жыл бұрын
I want big butt because butts support our posture and cardio endurance
@Wayf4rer3 жыл бұрын
Glutes are an extremely underrated part of the squat, especially if you're a low bar guy.
@johnsmith77593 жыл бұрын
Low bar done nothing but grew my glutes
@gmelliot199 ай бұрын
Best glute exercises: 1. For hypertrophy: Bent leg hip extension on multihip machine. This is best glute exercise because it combines the benefits of hip thrust (isolated glutes by shortening hamstring) but has a superior range of motion and resistance curve. 2. For athleticism: Single leg deficit hip thrusts. Hip thrusts isolate glutes by shortening hamstrings. Performing these at a deficit let’s you get greater stretch on the glutes. Doing unilateral hip thrusts better involves the side glutes for stability. 3. For strength: Sumo / horse stance RDLs.
@derrickhobbs8842 Жыл бұрын
I use the smith machine (in the gym) for the hip thrust/hip bridge and in my home the barbell off the floor. Works great!
@ailurophile43413 жыл бұрын
That jump is amazing!
@thomasmartin66233 жыл бұрын
I've always found decently heavy reverse lunges to be effective at tearing up my glutes.
@EnkiriElite3 жыл бұрын
Yeah, I get massively sore glutes from lunging variations due to the stretch under load. But still the nature of the hip thrust is different from these unilateral variations.
@6pac.3 жыл бұрын
That doesn't sound right.
@RtsFps13 жыл бұрын
Was doin hip thrusts and some bodybuilder walks up to me and told me he's studied all the famous bodybuilders and that none of them do it. I politely asked him what his squat numbers were and he said 185x10....boy if you don't get outta my face
@eli94783 жыл бұрын
Another great exercise that has helped me is a Deficit Trap Bar Deadlift.
@6pac.3 жыл бұрын
"A pancake ass is a terrible terrible thing." Thank you.
@dasdos0022 жыл бұрын
What about reverse hypers? Do reverse hypers target the glutes (probably not as well as hip thrusts) without the hamstrings playing as big as a role as the other exercises you mentioned (RDLs, DLs, good mornings, hypers, etc.)? Great video!
@lmc49642 жыл бұрын
I started using the "booty Buster" and the glute extension in the gym, cleared up hamstring strains I was getting doing sprints. not looking back
@111kino3 жыл бұрын
Been doing hip thrusts dedicatedly for a few months now and was wondering when you'd talk about them and dedicated glute exercises in general. Good stuff You might want to check out Bret Contreras, he's got really good info on glute exercises as he's the self described "Glute Guy".
@EnkiriElite3 жыл бұрын
Bret is how I first learned about the hip thrust probably about 10 years ago now!
@111kino3 жыл бұрын
@@EnkiriElite he likes to alternate between heavy strength focused and lighter hypertrophy sets. Any reason you're opposed to heavier low rep sets with a reset at the bottom?
@EnkiriElite3 жыл бұрын
@@111kino I just don't find the execution to really be "there" with heavy thrusting. I think there are more tangible benefits to be bad from doing the exercises as i describe them here, and then allowing that enhanced engagement to naturally carry over into other glute heavy activities.
@111kino3 жыл бұрын
@@EnkiriElite lacking execution with "heavy thrusting", huh..... I see. Like oly lifts for sports priming.
@pml1393 жыл бұрын
Great stuff.
@davida50533 жыл бұрын
Bruh the random eddf reference at 11:13 caught me so off gaurd lmao
@DrTopLiftDPT2 жыл бұрын
The female vanity drive to build the biggest strongest muscle pivotal for athletic performance, posture, low back pain prevention, fall prevention ... Agree it’s actually a good thing - DPT And Hip abduction is weak on almost everyone over 50
@zmojofoot763 жыл бұрын
I’ll definitely try this. I want to be more thorough in my training so I can be faster and more explosive.
@adityabhatnagar47153 жыл бұрын
Damn! That box jump tho😅
@mwphil3 жыл бұрын
Great video! so true about hip thrusts!!! they saved my ass (no pun intended)! hey, I love that wooden box you are training with at 11:00. Was it homemade?
@mateuszfibich88233 жыл бұрын
Good job bro
@emperor_rasmus77193 жыл бұрын
11:10 Alan Roberts impression
@AceofDlamonds3 жыл бұрын
Austin Baraki rolling in his sleep over this.
@RM-hb9ze2 жыл бұрын
They have hip thrusts in a lot of their programs. Even their “low back pain rehab program” has them.
@yaywoot1233 жыл бұрын
box squats just below parallel + strict reverse hypers
@lukeandresen98563 жыл бұрын
I’ve literally tried to “like” this video a dozen times and it won’t fucking stick.
@EnkiriElite3 жыл бұрын
KZfaq is playing me bro
@stevenhewes19903 жыл бұрын
Collab with the Bugez, Juji Mufu and Coach Joey
@ohhesabaaadman522 жыл бұрын
Glutes are aesthetic af, I’d say they’re one of my strong points
@RossKempOnYourMum013 ай бұрын
Have you ever experimented with RDLs with knees bent to 45 degrees for glutes?
@ardexis36273 жыл бұрын
I already have a glutes bigger than most of the girls as a dude
@evan58543 жыл бұрын
Same. Some girls consider their asses their pride and joy but if I wore tights to make my ass pop out too, I would put their asses to shame.
@a_fuckin_spacemarine75143 жыл бұрын
I do a ton of kettlebell stuff, my glutes are covered, in fact, it seems to be the only area (along with hamstrings) that I can build muscle with KBs, but hey.
@DiarioCarnivoro2 жыл бұрын
You could also elevate your feet on a glute bridge in order to increase range of motion.
@EnkiriElite2 жыл бұрын
Yes, I've done that on the hip thrust.
@DiarioCarnivoro2 жыл бұрын
@@EnkiriElite I've seen the video. I was suggesting that because you said a glute bridge is not on the same level of a hip thrust due to less range of motion.
@its_james_fitness3 жыл бұрын
How come there's a big discrepancy between some people's hip thrusts? I've seen Natural Hypertrophy and Enkiri use around 225 and I've seen some women use 400lbs lol
@EnkiriElite3 жыл бұрын
The most I have on the bar in this video is 240lbs for 20 reps. Like I said, I think most people go too heavy and lose the real benefits.
@JorgeGonzalez-sx7fk3 жыл бұрын
can’t remember my exact numbers bc its been awhile, but i’ve gone up to well over 400 lbs for reps on hip thrusts before. going that heavy, i can feel my hamstrings trying to take over for my glutes regardless of hip placement. if i do them with a focus on mind muscle connection i have to be somewhere between 315-365 otherwise i won’t “feel my glutes”. its probably got something to do w hammy dominance he talked about at the beginning of the video from prioritizing the deadlift
@theinfamousbear00013 жыл бұрын
Hip thrust 2 weeks in a row then hit smith machines hip thrust to overload on the third week and then the 4th week lighter weight glute bridges will develop the glutes and prevent overuse and satisfies gym ADD
@atlaspowershrugged3 жыл бұрын
Hot take as usual. There are a couple butterfaces with severe psychological issues that I follow solely for their low self esteem motivated glute and leg expertise. Credit where its due.
@FK-we1dp Жыл бұрын
hahahahahaah
@achille2953 жыл бұрын
Damn! Who is the girl in the thumbnail?
@freakied05503 жыл бұрын
If there's no mention of cheeks clappin', I don't wanna hear it.
@EnkiriElite3 жыл бұрын
gotta keep it pg dawg haha
@bennconner11952 жыл бұрын
I wonder if hyper extensions would be a decent alternative to the hip thrust.
@MrAndersson5793 жыл бұрын
Glutes are easy to get, quads are more difficult
@EnkiriElite3 жыл бұрын
Depends on the person.
@MrAndersson5793 жыл бұрын
@@EnkiriElite i have to add deep leg presses for VMO gains, highbar squats are glute, erector and upper quad for me
@powertrip86763 жыл бұрын
Thanks I’ll incorporate these workouts in my twerking sessions
@SuperAwesomedude203 жыл бұрын
Hamstring has more capability of fast twitch muscle, is that why hamstring dominants in a lot of the other posterior chain movement?
@chicagobearsfan23343 жыл бұрын
Hey Alec, What are your thoughts on doing back lunges, especially with an elevated front foot, for glute growth and strength?
@EnkiriElite3 жыл бұрын
I like Reverse lunges, and split squats as well. They are great exercises, but the hip thrust works the glutes in a different capacity.
@TheBcoolGuy3 жыл бұрын
Man, I don't need it. My lower body is godlike just with squats and deadlifts.
@EnkiriElite3 жыл бұрын
The main value of this exercise is in improving overall hip function, the existing size and strength of the applicable muscles notwithstanding.
@samthelad43133 жыл бұрын
Man I don't do any direct glute work at all and I have a massive dump truck ass. Once I start direct glute training, it'll be game over for all the instagram models. I'll be the prettiest bitch in town.
@kalinroar33663 жыл бұрын
Bret Contreas would love this.
@antipaganda56353 жыл бұрын
Always isolated the glutes here... btw did you guys know SSS used to rap under the name Skiggy Rapz?
@EnkiriElite3 жыл бұрын
Lol what??
@BeethovenVanGogh3 жыл бұрын
GODDAMN Alec those buns are crispy!
@nmnate3 жыл бұрын
PAS. LOL... yep, I need to do some work haha :)
@Orutra6213 жыл бұрын
Hey have you done research on isometrics? I would love to see your research and take on the topic.
@bensomes76623 жыл бұрын
RIP my jeans - literally 😄
@twobeardedirishmen143 жыл бұрын
Wouldn’t you get a better contraction if you finish the ROM on those hip thrusts?
@EnkiriElite3 жыл бұрын
I have spondylolisthesis at L5/S1. All I get by exaggerating hip extension is back pain.
@TransformX3 жыл бұрын
Alec's way to annonce the opening of his only fans account
@Dark89Avenger3 жыл бұрын
"Training hip extension..." fuck, this is smart idea
@EnkiriElite3 жыл бұрын
Thank you!
@scottmckay90493 жыл бұрын
Stares at own ass... 😭 I do really need to gain the balls to do these in the gym without worrying bout the looks I'll get.
@zoomorrow3 жыл бұрын
We need more cameos from your dog
@EnkiriElite3 жыл бұрын
That was actually the neighbor's dog lol she just wanders into my garage from time to time.
@cjparkeffaking45513 жыл бұрын
@@EnkiriElite Well cameo that dog too
@Spartanczy5k3 жыл бұрын
Glute bridge is my strongest lift 😎
@joshuanbixbee29483 жыл бұрын
ok i subscribed
@EnkiriElite3 жыл бұрын
Welcome!
@Monticue1003 жыл бұрын
I started doing single leg hip thrusts using my couch and a dumbbell at home. It is exactly what my glutes/lower back needed.
@OMAR-vk9pi3 жыл бұрын
What about reverse hypers?
@TheMdpalmer3 жыл бұрын
Lmao pancake ass 🥞😂
@bjiffy103 жыл бұрын
I love hip thrust. I never trained them because I was blessed with a nice butt ...but (lol) as of late due to an injury I hip thrust 2x week along with Front Squats, RDL and Deficit Lunge.. Women and Fellas hip thrust are good addition to your training.
@agontprevarator52143 жыл бұрын
Man i love the american style neighborhoods
@drebaz3 жыл бұрын
i dont have a stable bench in my homegym at the moment, should i just do glute bridges or there is a better movement for the glutes