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Here’s a new stretching movement for the glute that I’ve been doing at Glute Lab Fort Lauderdale. The Glute Squad loves it. I first introduced this exercise on Instagram on February 28th, which another post on March 14th. At this point the non-working leg remained free (in the air) which negatively impacted balance and stability.

On March 17th, I collab’ed with Glute Guru (my friend from Sydney) with a variation he’d been doing off an incline bench.

Then on March 20th, I thought of the b-stance or “kickstand” version and posted to IG. I figured this would be the final variation since it solved the instability issue. But then I remembered the single leg abducted RDL I came up with in 2011 and decided to do the same thing with this movement.

So now the latest version is the single leg abducted kneeling db hip raise (or the weighted/loaded glute stretch). I never know what to name exercises like this.

At any rate, this could be highly effective for hypertrophy. It is the glute equivalent of a db fly for the pecs. I think it makes the most sense to perform this after a glute pumping exercise like a hip thrust, as cellular swelling has been shown to increase the passive stretching forces.

It definitely takes some practice and coordination but you will pick it up quickly. Try to go the extra mile with these with your set up and use some of the accessories I’ve shown in the video to increase the range of motion and stability. Let me know what you think!