'This is NOT a time challenge - focus on the SQUEEZE!  equipment needed: nothing  Here\'s an excerpt from T-Nation.com written by Bret Contreras (The Glute Guy):  \"Most people can contract their glutes harder during body weight glute activation exercises than during their max in squats and deads.  The movements that target glutes the best will activate them with little to no weight. Follow a gradual progression for best results.  The glutes are sleeping giants: Dormant and underused, but having tons of potential.\"  Now - get ready to SQUEEEZE!  20 one-leg bridge lifts 20 donkey kicks 20 cat butt swings      (perform all three exercises on the right side before moving on to the left - repeat once more for 2x total)  20 clamshells 20 abductor lifts 20 fire hydrants      (perform all three exercises on the right side before moving on to the left - repeat once more for 2x total)  20 pulsing bridge lifts 10 two-leg butt lifts 10 frog lifts 20 butt swims      (all exercises done with both legs - repeat twice more for 3x total)  Hit that like button for me :D ...and subscribe! (to support my channel) xo  INSTAGRAM - http://instagram.com/raw.fitness TWITTER - https://twitter.com/RawFitnessLife CHANNEL - www.youtube.com/user/rawfitnesslife FACEBOOK - https://www.facebook.com/pages/Jennifer-Fowler/246683875356605' 

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