If you want to boost your bench, squat, and deadlift, build your butt and improve your running and jumping form, then you must add the weighted single-leg hip thrust to your routine.

First, you should be able to do 10 body-weight reps on each side before progressing to the loaded version.

Once you can do that with perfect form, place a dumbbell in your supporting leg's hip crease. Do 3 to 4 sets of 5 reps on each side. Keep your abs crunched throughout the exercise, and move at your hips, not at your lower back.

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Finish with a burnout set of as many body-weight reps as possible on each leg to pump up your glutes like Ball Park franks.

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