• Skip to primary navigation
  • Skip to main content
  • Skip to primary sidebar
The BarBend Logo in white.

BarBend

The Online Home for Strength Sports

  • News
    • CrossFit
    • Strongman
    • Bodybuilding
    • Top Athletes
    • Powerlifting
    • Weightlifting
    • HYROX
    • Competition Results
    • Latest Research
  • Reviews
    • Recovery
      • Best Cold Plunges
      • Best Saunas
      • Best Mini Massage Guns
      • Individual Recovery Reviews
    • Supplements
      • Best Protein
        • Best Vegan Protein Powders
        • Best Whey Isolate Protein Powders
        • Best Mass Gainers
        • Best Protein Bars
      • Best Pre-Workouts
        • Best Pre-Workouts for Women
        • Best Pre-Workouts for Men
        • Best Non-Stim Pre-Workouts
        • Strongest Pre-Workouts
      • Best Creatine
      • Best Electrolyte Supplements
      • Best Greens Powder
      • Best Meal Replacements
      • Best Nitric Oxide Supplements
      • Best Fat Burners
        • Best Fat Burners for Men
        • Best Fat Burners for Women
        • Best Non-Stim Fat Burners
      • More Supplements
        • Best Supplements for Muscle Growth
        • Best Supplements for CrossFit
        • Best Supplements for Weight Loss
        • Best Supplements for Bodybuilding
        • Best Supplements for Men
        • Best Supplement Stacks
      • Individual Supplements Reviews
    • Equipment
      • Cardio
        • Best Treadmills
        • Best Rowing Machines
        • Best Exercise Bikes
        • Best Ellipticals
        • Best Recumbent Bikes
      • Strength
        • Best Adjustable Dumbbells
        • Best Dumbbells
        • Best Kettlebells
        • Best Barbells
        • Best Squat Racks
        • Best Free Weights
        • Best Weight Benches
        • Best Resistance Bands
        • Best Slam Balls
        • Best Weighted Vests
        • Best Leg Extension Machines
        • Best Cable Machines
        • Best Power Racks
        • Best Pull Up Bars
      • Best Home Gyms
        • Best Smart Home Gyms
        • Best Gym Equipment Under $100
        • Best Home Gym Essentials
        • Best Home Gym Flooring
      • Individual Equipment Reviews
    • Fitness Accessories
      • Apparel
        • Best Weightlifting Shoes
        • Best Cross Training Shoes
        • Best Gym Bags
        • Best Gym Shorts
      • Training
        • Best Weightlifting Belts
        • Best Knee Sleeves
        • Best Lifting Straps
        • Best Grip Strengtheners
        • Best Wrist Wraps
        • Best Lifting Gloves
      • Individual Fitness Product Reviews
    • Certifications
      • Best Sports Nutrition Certifications
      • Best Personal Trainer Certifications
      • Best Nutrition Certifications
      • Individual Certifications Reviews
    • Programs
      • Best Online Workout Programs
      • Best Workout Streaming Services
      • Best Home Workout Programs
      • Individual Program Reviews
  • Nutrition
    • Diets
      • Carb Cycling
      • Vertical Diet
      • Reverse Dieting
      • Carnivore Diet
      • Ketogenic Diet
      • Intermittent Fasting
      • IIFYM Diet
    • Fat Loss
      • Macros for Fat Loss
      • Calorie Deficits
      • Natural Fat Burners
      • Cut 2 Pounds Weekly
    • Muscle Gain
      • How to Dirty Bulk
      • Go From Cutting to Bulking
      • Eat These Carbs
      • How to Eat for Muscle
    • Supplement Guides
      • Pre-Workout
      • Whey Protein
      • Mass Gainers
      • Greens Powders
      • Creatine
      • BCAAs
    • Nutrition Tips
      • Daily Protein Needs
      • Pre- and Post-Workout Nutrition
      • Foods With Creatine
      • Bulking Tips
  • Training
    • Workouts
      • Back Workouts
      • At-Home Workouts
      • Chest & Back Workouts
      • Full-Body Workout
      • HIIT Workouts
    • Exercise Guides
      • Deadlift
      • Bench Press
      • Back Squat
      • Overhead Press
      • Bent-Over Row
      • Lat Pulldown
      • Crunches
      • Farmer’s Carry
    • Best Exercises
      • Shoulder Exercises
      • Back Exercises
      • Chest Exercises
      • Glute Exercises
      • Ab Exercises
      • Hamstring Exercises
      • Quad Exercises
      • Calf Exercises
      • Biceps Exercises
      • Triceps Exercises
    • Programs
      • Push-Up Program
      • Pull-Up Program
      • German Volume Training
      • 5/3/1 Program
      • Powerbuilding Program
      • The Cube Method
      • 5×5 Program
      • Bodybuilding Programs
      • Build Your Own Program
    • Fat Loss
      • How to Burn Fat
      • Spot Fat Reduction
      • How to Train on a Cut
      • Body Conditioning
      • Workouts
        • Kettlebell Circuits
        • Dumbbell Complexes
        • Farmer’s Carry Workouts
    • Muscle Gain
      • Muscle Hypertrophy Explained
      • How to Build Muscle
      • How to Maintain Muscle
      • What Researchers Say About Muscle Gain
        • Workouts
          • 20-Minute Workouts
          • Kettlebell Circuits
          • CrossFit Workouts for Muscle
          • Bodybuilding Workouts
  • Calculators
    • Protein Intake Calculator
    • Macros Calculator
    • BMR Calculator
    • Squat Calculator
    • Calorie Calculator
  • Community Forum
Home » Bodybuilding News » The Barbell-Only Glute Workout Bodybuilder Erin Stern Calls "The Ultimate Sculptor"

The Barbell-Only Glute Workout Bodybuilder Erin Stern Calls “The Ultimate Sculptor”

Stern takes a minimalist approach to maximize glute growth.

Phil Blechman
Written by Phil Blechman
Last updated on July 3rd, 2024

With the popularity of targeted glute training and specialized gym equipment rising, two-time Figure Olympia champion Erin Stern revealed a more straightforward path to results—the barbell. In a video published on June 26, 2024, Stern shared her five-exercise training circuit that utilizes only a barbell and weight plates.

Erin Stern’s Barbell-Only Glute Workout

Here are Stern’s top glute-building exercises:

  • Sumo Deadlift
  • Wide-stance Romanian Deadlifts (RDL)
  • Feet-Elevated Split Squat
  • Good Morning
  • Frog Pump

Free weights can offer superior glute targeting through effective hip hinges. A 2023 systematic review and meta-analysis found that when compared, free-weight and machine-based strength training exercises produced similar results in strength, jump performance, and muscle growth. (1)

https://www.youtube.com/watch?v=ROnAKCzHHxQ&ab_channel=ErinStern

[Related: A Guide to the Best Pre-Workouts]

Sumo Deadlift

To bias the glutes and hamstrings, stand with the feet one-to-two times shoulder-width apart, with the toes pointed out 45 degrees.

As a rule…knees to track over toes.

Lower the barbell as close to the shins as possible while keeping the chest proud and back neutral. Then, lift the barbell to the starting position, pulling the scapula back and down and contracting the glutes at the top.

Wide-Stance RDL

This RDL variation involves a wider-than-shoulder-width stance with toes slightly turned out. Lower the barbell while maintaining a neutral back and push the hips back until a stretch is felt in the hamstrings. Drive through the heels to return to the starting position.

View this post on Instagram

A post shared by Erin Stern (@2x_ms_olympia)

Stern encourages exploring variations in weight distribution. Drive through the heels or inner or outer feet to discover which position generates the most intense glute and hamstring activation.

Feet-Elevated Split Squat

Stack two 45-pound weight plates to elevate the front foot, increasing the range of motion (ROM) for greater glute and quad activation.

The front leg is the working leg. The back leg is for balance. 

Lower until the front thigh is below parallel to the floor, then push back to the starting position. Stern recommends leaning forward slightly to better load the glutes by increasing hip flexion.

Stern suggests the following techniques for a stronger mind-muscle connection:

  • Use relatively lighter weights
  • Slow the rep cadence
  • Place a free hand on the working muscle to ensure activation
  • Train single-leg exercises

Good Morning

Loading the barbell as though you were performing a back squat while hip-hinging tweaks the movement mechanics that can lead to greater glute, hamstring, and erector spinae engagement. 

Position the barbell over the traps and hip hinge toward the floor while keeping a neutral back and slightly bent knees. Push the hips back until you feel a stretch in the glutes and hamstrings. Return to the starting position and pause in the fully shortened position.

Pushing through the heels is best for recruiting the glutes. 

[Related: The 8 Best Whey Isolate Protein Powders]

Frog Pump

Stern advised training to mechanical failure to maximize glute stimulation. Lie supine with knees bent, the soles of your feet touching, and heels as close to the glutes as possible. Engage the core, push the heels together, and lift the hips off the ground for a peak glute contraction.

More Bodybuilding Content

  • Bikini Olympia Champion Jennifer Dorie’s 5-Exercise Shoulder-Toning Workout You Can Do In Any Gym
  • “Pills, Potions, & Powders”: How Dr. Mike Israetel Manages Steroid Side Effects With Bodybuilding Supplements
  • Exclusive: Mr. Olympia Brandon Curry Splits With Bodybuilding Coach Abdullah Alotaibi, “Can’t Disclose” Replacement

References

  1. Haugen ME, Vårvik FT, Larsen S, Haugen AS, van den Tillaar R, Bjørnsen T. Effect of free-weight vs. machine-based strength training on maximal strength, hypertrophy, and jump performance – a systematic review and meta-analysis. BMC Sports Sci Med Rehabil. 2023;15(1):103. Published 2023 Aug 15. doi:10.1186/s13102-023-00713-4

Featured image: @2x_ms_olympia on Instagram

Phil Blechman

About Phil Blechman

Phil is a native New Yorker passionate about storytelling, bodybuilding, and game design. He holds a BFA from Syracuse University.

View All Articles

Primary Sidebar

Latest Reviews

EveryPlate Review

EveryPlate Review (2025): A Tasty, Budget-Friendly Meal Kit, Tested By Our Experts

ARMRA Colostrum Review

ARMRA Colostrum Review (2025): A Certified Nutrition Coach’s Critique of this Trending Supplement

Sun Home Luminar Review

Sun Home Luminar Review (2025): Our Experts Sweat It Out With This High-Quality Outdoor Sauna

Cover image for CookUnity review of a filled reusable box of 6 CookUnity meals

CookUnity Review (2025): An Expert-Tested and Flexible Prepared Meal Service

Transparent Labs Prebiotic Greens Review

Transparent Labs Prebiotic Greens Review (2025): Our Experts Examine This Nutrient-Filled Profile

BarBend

BarBend is an independent website. The views expressed on this site may come from individual contributors and do not necessarily reflect the view of BarBend or any other organization. BarBend is the Official Media Partner of USA Weightlifting.

  • About Us
  • Advertise With Us
  • Contact Us
  • Facebook
  • Instagram
  • Twitter
  • YouTube
  • Pinterest

Sections

  • CrossFit
  • Strongman
  • Bodybuilding
  • Powerlifting
  • Weightlifting
  • Reviews
  • Nutrition
  • Training

More

  • BarBend Newsletter
  • BarBend Podcast
  • The Ripped Report
  • 1RM Calculator
  • BMR Calculator
  • Macros Calculator
  • Protein Calculator
  • Squat Calculator

Policies

  • Accessibility
  • Advice Disclaimer
  • Cookies Policy
  • Disclaimers
  • Disclosures
  • Editorial Policy
  • Privacy Policy
  • Terms of Use

Copyright © 2025 · BarBend Inc · Sitemap