Another plus for the hip thrust is its horizontal loading pattern; tension on the glutes increases as you approach lockout.

With that in mind, I spoke to personal trainer Kirra Mitlo, who shared a straightforward seven-move dumbbell routine designed ...

Bear hug squats provide all the benefits of loaded squats while placing more demand on your upper body and building grip strength. By using something tricky to hold, like a sandbag or dead ball, you ...