Like most muscle groups, the glutes need to be worked not only with compound movements like squats and deadlifts, but they should be isolated as well.

Are you trying to get that Kardashian ass the all natural way? Try adding these into your next leg day!

Glute Bridges or Hip Thrusts can be done from the floor or on a workout bench. They can be done with a dumbbell in your lap or a barbell with plates loaded on it depending on your strength. If you work out from home, start with the floor. Place a dumbbell on your lap as shown in the photo. Push your glutes up and send your hips towards the ceiling or sky. Tighten your glutes as you push upwards.

Start with 3 sets of 15-20 reps. Once you are able to graduate to a heavier weight, you can reduce the reps down to 6-12.

I have also included a video on how to perform the exercise with a barbell

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