Top 5 Exercises for Gluteus Medius & Minimus (New Research!)

The conventional deadlift — the king of all deadlift variations — is one of the most popular exercises around, and rightfully so. It challenges the muscles around the hip, knee, and ankle. It also taxes the muscles surrounding your wrist, elbow, and shoulder to hold the barbell, but those joints do not contribute directly to the range of motion. As it has a primary focus on hip extension, it can be used while training back, legs, or anywhere it fits nicely in your programming.Benefits of the Banded Barbell Romanian Deadlift
The band helps give counterbalance to the torso, allowing you to lean forward and place more resistance on the glutes throughout the range of motion.
This exercise prioritizes hip extension, helping build muscle and strength in the glutes, hamstrings, and adductors.
It adds resistance to the glutes in the top position where there usually isn’t any at all.How to Do the Rear Foot Elevated Split Squat
Stand with a dumbbell in each hand, and take a step forward, placing one foot, toes down, on an elevated surface behind you. It should be low enough to not shift your hips to one side. The distance of your step should be about one foot. Keep your chest up and squat down until both of your legs bend to around 90 degrees. Stand back up by driving your front foot through the floor.
14 Best Glute Exercises for Size, Strength, and Activation