Glute Actions

Most gym bros will assume this a sissy exercise and won’t bother trying it. But if they were to try 3 sets of 20 reps with 60 seconds rest using a 100-plus pound dumbbell, their quads and glutes would let them know it’s legit. It’s called the dumbbell between-bench squat.
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Standing on the steps (or two benches/platforms) allows you to sink to rock bottom, and holding onto the dumbbell with outstretched arms allows you to stay more upright.
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• Keep your knees out and chest up.
• Push through the heels, sit the butt straight down, and let the knees migrate forward and outward.
• Then descend as deep as possible without losing good spinal position.
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Do 3-4 sets of 8-20 reps. Want more quad? Elevate your heels on 10-pound plates for a “constant-tension” style where you don’t quite lock out at the top. Superset with dumbbell frog pumps if you want a serious glute pump.