Here are some tips for each of the exercises in this superset to ensure good form and maximum gluteal muscle recruitment. When you perform jump squats, try to get as low as possible without straining your knees, then jump explosively into mid-air. When you land from the jump, you will immediately jump again. Also make sure to sit more into the movement, as this will hit more of the glute muscles. When you have completed your jump squats, you will go immediately into stiff-legged dumbbell deadlifts. Stand with feet close together and hold the dumbbells so that your palms face your body, then bend forward at the waist so that dumbbells are almost touching the floor. You should feel a good stretch in the back of the legs when you do this.

The trickiest move in this superset is the bench crossover jump. If you crouch somewhat during the movement, you will have better stability. Do NOT rest when your feet are at the top of the bench! In fact, when you plant one foot on the bench for your jump, that foot should already be lifting off the bench when your plant your other foot on the bench during your jump. This is an explosive and powerful move!