Turn your body into a powerhouse with this barbell and plate workout.
The barbell heavy squat not only builds massive legs and glutes, but when done properly (with a braced core and neutral spine) is also a great core strengthener.
The barbell hip thruster is hands down one of the best booty builders there is.
It keeps your back and knees in a relatively safe position compared to deadlifts while targeting the glutes.
The movement allows for maximal glute contraction, which means more activation and a better muscle-building stimulus to build those thick buns.
Like the squat, you'll want to keep your core braced—abs flexed, ribcage down—to prevent extending at the lower back. You want to extend at the hips instead.
The plate overhead walking lunge obviously attacks the legs, but it will also annihilate the core and shoulders.
And you guessed it: you don't want to overextend your spine here in order to get the weight overhead.
You should keep your ribcage down, abs braced, and spine in a neutral position. Otherwise you risk some lower back and shoulder strain trying to execute the move.
In order to do this exercise properly, you'll have to have enough shoulder mobility to extend the weight overhead without compensating by extending your midsection. Need some tips on how to get there?
Aside from strengthening major muscle groups, this is also a great cardiovascular exercise that will help get that heart pumping and strengthen the heart muscle, adds Horner.
Directions: Perform the exercises listed below and then rest for 2 minutes.
1a. Barbell heavy squat, 6 reps
1b. Barbell hip thrust, 15 reps
1c. Plate overhead walking lunge, 15 reps per side
Rest 2 minutes. That's 1 round. Perform 5 total rounds.