FitByRune

👇 FULL STEP-UP GUIDE HERE

Step-ups can be a great exercise for quads and glutes, but the setup can change a lot.

The biggest differences are usually:

✅ stability
✅ balance demand
✅ range of motion
✅ how easy it is to load
✅ whether you can keep the position you actually want

Quick note: step-ups can be biased more toward quads or glutes depending on how you set them up.

For more quad focus 🦵
You’ll usually stay more upright, let the knee travel forward more, and use more knee bend.

For more glute focus 🍑
You’ll usually lean forward a bit more, keep the shin more vertical, control the eccentric, and think about stepping back/down instead of just bouncing up and down.

That’s where the hand-supported versions can be really useful.

Because you have something to hold onto, it’s easier to keep a stable position and use the movement more like a controlled step-down.

For a more glute-biased setup, you can:

– lean forward slightly
– keep the working-side shin more vertical
– step the back leg farther behind you
– stay light on the tip toe
– control the lowering instead of rushing it

That setup can make it easier to keep tension on the working glute instead of losing balance or pushing too much from the back leg.

Swipe for full instructions and to learn more about all of them 👉

I’d usually keep step-ups around 2–4 sets of 8–15 reps per side, depending on the variation, load, and where they fall in your workout.

Save this for your next leg day ✅

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1️⃣ Kettlebell/Dumbbell Step-Up

This is the most simple and accessible version.
You just need dumbbells/kettlebells and a box/bench, but because you’re not holding onto anything, balance and coordination matter more.

Good option if:
✅ you want a simple setup
✅ you don’t need much equipment
✅ you can control the lowering
✅ you want an easy exercise to add to leg day

For more quad focus 🦵
Stay more upright and let the knee travel forward.

For more glute focus 🍑
Lean forward slightly and control the step down, but just know this is harder to do without support.

Main cue: don’t bounce off the back leg. Step up

👇 STEAL FULL GUIDE HERE

Hip thrusts are one of the best glute exercises, but you don’t always have to do them the same way. Variety is always good! Not only to challenge the muscles in slightly different ways but also to keep your training fun!

These are 4 hip thrust techniques you can rotate in depending on what you want more of: heavy loading, more single-side focus, eccentric overload, or just a brutal top-range burn.

Swipe for each technique, details, and how I’d use them 👉

Save this for your next glute day ✅

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1️⃣ B-Stance Hip Thrust

This is a great option when you want more focus on one glute without making it as unstable as a full single-leg hip thrust.

Your front leg does most of the work, and the back foot is there to help with balance and a little assistance.

How I’d use it:
– 2–4 sets
– 8–15 reps each side

Cues I’d focus on:
– Keep most of the pressure through the working leg
– Use the back foot lightly
– Don’t twist your hips
– Control the top and bottom

I like this as a nice bridge between regular hip thrusts and single-leg work.

2️⃣ Regular Hip Thrust

This is your main hip thrust setup.

It’s usually the best one to build around if your goal is progressive overload because it’s the easiest to load, track, and progress over time.

How I’d use it:
– 2–4 sets
– 6–12 reps for heavier work
– 10–15 reps if you want more controlled volume

Cues I’d focus on:
– Feet about shoulder-width
– Knees around 90° at the top
– Don’t hyperextend your low back
– Control the lowering
– Finish with your glutes, not your spine

This is the one I’d usually keep as the base before adding other variations.

3️⃣ 2-Up 1-Down Hip Thrust

This one is for eccentric overload.

You use both legs to lift the weight, then one leg controls the lowering. Since we’re usually stronger on the lowering phase, this can be a good way to challenge one glute more without making the whole rep single-leg.

How I’d use it:
– 2–4 sets
– 6–10 reps each side
– Control the lowering for about 2–4 seconds

Setup options:
– Lift the non-working foot completely off
– Or keep t

👇 STEAL FULL GUIDE HERE

Rear delts play a big role in how your upper back looks and how “3D” your shoulders appear from the side and back 🔥

A lot of people train front delts and side delts, but barely give rear delts quality direct work.

Reverse flys are great, but your rear delts can be trained with different setups, angles, and pulling patterns. Some give you more stretch, some are more stable, and some make it easier to actually feel the rear delts instead of your traps taking over.

Swipe for each exercise, details, and alternatives 👉

Save this for your next shoulder or pull day ✅

Comment PLAN if you want to try a full routine with exercises like this free for 7 days 👊



1️⃣ Reverse Pec Deck

This is the stable rear delt option.

It’s simple to set up, easy to control, and usually a good choice when you want to push close to failure without worrying too much about balance or cables.

Examples / alternatives:
– Reverse Pec Deck
– Cable Reverse Fly Cross
– Bent-Over DB Reverse Fly

Rep recommendation:
2–4 sets of 12–20 reps close to failure on these.

Cues:
– Keep your chest against the pad
– Think elbows out
– Don’t shrug up
– Control the return

2️⃣ Rear Delt Pulley Machine

This gives you a rear-delt-focused pull from a higher angle.

Instead of pulling like a regular lat pulldown, keep your elbows out and pull down toward your upper chest so the rear delts do more of the work.

Examples / alternatives:
– Rear Delt Pulley Machine
– High Cable Rear Delt Pull
– High Rope Face Pull

Rep recommendation:
2–4 sets of 12–20 reps

Cues:
– Elbows out
– Pull toward your upper chest
– Keep shoulders down
– Don’t turn it into a lat pulldown
– Think rear delts, not lats

3️⃣ Incline DB Rear Delt Row

This is your rear-delt rowing option.

Instead of doing a fly, you’re pulling with a wider elbow path to bias the rear delts and upper back more. The incline bench helps keep your torso locked in so you’re not using momentum.

Examples / alternatives:
– Incline DB Rear Delt Row
– Chest-Supported Rear Delt Row
– Meadows Row

Rep recommendation:
2–4 sets of 10–20 reps

Cues:
– Use a lighter weight than you think
– Keep chest on th