For the best activation in your glutes keep your foot position high and wide on the leg press.
Try these hanging leg raises by raising one leg after the other while trying to crunch your upper body. You want to imagine that you are trying to make your ribs and pelvis meet.
This is personally my favourite glutes exercise. I find it more engaging on the smith machine than with a barbell. You can make it heavy or you can keep it light with an extra pulse at the top like this.
Last night I practiced heavy squats for lower reps for the first time in a long time. It’s taken me a really long time to get my form to an acceptable level. I have very bad dorsiflexsion (ankle mobility). I have to squat with lifting shoes on as they have a small heel which helps bring my knees forward when I squat. If you are having problems with your form then check out Squats University. It’s really hard sometimes to know what exactly is causing you issues but at squats university they break it down really well.
I really like this exercise for glute engagement and is also great if you don’t have time to set up a barbell!
This is the circuit day from the training program i am doing from the Australian Strength Coach and Hattie Boydle. Click here to get the program. It’s lower body focused with 3 strength days and 2 circuit days. You can see my really dodgy push ups at the end! haha!!
Try this 3-5 times.
12 x Reverse Lunges (each leg) (I swapped the walking lunges for reverse lunges to save time)
12 x Romanian Dead Lifts
12 x Glute Bridges
12 x Supinated Grip Rows
12 x Push Ups.
This is a great superset for the end of your workout or as park of a circuit. Really Burns!!