Hip thrusts are my go-to exercise for minor league baseball players to improve strength and acceleration. Here’s a typical progression I use for my players. And no, we don’t load this movement at the start.

If you want to work on getting a butt Sir Mix-a-Lot himself would approve of, try out some tempo training. It’s perfect for re-shaping your flat rear into an ass that just won’t quit.

These warm-up movements will build strength and power while keeping your body unilaterally symmetrical.