The single-leg pause hip thrust, demonstrated in the video above, fits perfectly into that mentality.

“This is a movement that’s low-impact and easy to learn, and a safe way to crush yourself and get a crazy glute pump,” Gaddour says. “It will also make you better at squatting, running, jumping, and lunging.”

Related: THE 21-DAY METASHRED: An At-Home Body-Shredding Program From Men’s Health That Strips Away Fat and Reveals Hard Muscle

The hip thrust alone is an effective move for strengthening your glutes. The single-leg version takes the intensity up a notch, as does the added pause at the top of the rep. And now, on top of that, Gaddour adds a resistance band.

“The band forces more hip flexion and a resisted hip extension to intensify the move,” he says.

Try to go for two straight minutes on each leg: Do two minutes on one leg, rest for a minute, then switch legs for another two minutes. Do three sets.