The BC Ladder is by far my most popular burnout for good reason - it's simple and leaves your glutes screaming for mercy. You simply alternate between reps of bridges and reps of abductions and you count down until you reach zero. Advanced lifters can typically start at 15 and work their way down, whereas beginners may need to start at 10.
Glute Bridge |
Abduction |
|
| 15 (Advanced lifters) | > | 15 (Advanced lifters) |
| 14 | > | 14 |
| 13 | > | 13 |
| 12 | > | 12 |
| 11 | > | 11 |
| 10 (Beginners) | > | 10 (Beginners) |
| 9 | > | 9 |
| 8 | > | 8 |
| 7 | > | 7 |
| 6 | > | 6 |
| 5 | > | 5 |
| 4 | > | 4 |
| 3 | > | 3 |
| 2 | > | 2 |
| 1 | > | 1 |
Knee-Banded Squats and Hip Thrusts for Glute Growth: Yay or Nay?
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