Reps: 10  Sets: 3  Target: hamstrings, glutes, quads

Why it works: Deadlifting with almost straight legs focuses the effort on the glutes, while the hamstrings are recruited to help lift more weight and maximise the potential for muscle growth.

• Back straight, shoulders back, head up.

• Brace your core, then bend at the hips without rounding your back.

• Stop when you feel a good stretch in your glutes and hamstrings, then stand up again.
  

Reps: 10 Sets: 3 Target: quads, glutes, hamstrings

Why it works: Changing the pelvic angle and placing the weight behind and below you emphasises the load placed on the glutes for better results in less time.

• Brace your core, then lower into a squat, keeping your back straight.

• You won’t be able to drop as low as normal. Stop before your thighs are level with the floor and drive back up.
  

Reps: 8 each side Sets: 3 Target: glutes, hamstrings, quads

Why it works: By de-activating one side of your body, you are asking your glutes on the other side to control your alignment during the exercise. You also demand more of the glutes as the main power
source in this variation.

• Use your left leg mainly for balance as you lower into a squat.

• Keep your body upright and your knee in line with your foot.

• Complete eight reps, then do eight with your left foot forward.