Lie on your back with your knees bent and feet flat on the floor.- Drive your hips upward, squeezing your glutes at the top.
- Hold the position for a moment before lowering your hips back down.
- Keep your core engaged throughout the movement.
- Repeat for the desired number of reps.
- Start on all fours with your hands under your shoulders and knees under your hips.
- Lift one leg out to the side, keeping the knee bent at a 90-degree angle.
- Hold the position briefly before lowering your leg back to the starting position.
- Repeat on the other side, alternating legs.
- Repeat for the desired number of reps.
- Lower yourself into a squat position with your thighs parallel to the ground.
- Begin walking forward in the squat position, keeping your back straight.
- Continue walking for the desired distance or time.
- Maintain the squat position throughout the exercise.
- Lie on your back with one knee bent and the other leg extended straight.
- Drive your hips upward, pushing through the heel of your bent leg.
- Squeeze your glutes at the top and hold for a moment.
- Lower your hips back down and repeat on the same leg before switching sides.
- Repeat for the desired number of reps.
- Start on all fours with your hands under your shoulders and knees under your hips.
- Extend one leg straight back, keeping it in line with your body.
- Squeeze your glutes at the top and hold for a moment.
- Lower your leg back down and repeat on the same side before switching legs.
- Repeat for the desired number of reps.
- Lie on your back with your knees bent and feet flat on the floor.
- Drive your hips upward, squeezing your glutes at the top.
- Hold the position for a moment before lowering your hips back down.
- Keep your core engaged throughout the movement.
- Repeat for the desired number of reps.
- Stand with your feet shoulder-width apart and knees slightly bent.
- Step to the side with one foot, followed by the other, maintaining the same squat position.
- Shuffle back in the opposite direction.
- Continue shuffling side to side for the desired time or distance.
- Lie on your side with your legs stacked and your head resting on your arm.
- Lift your top leg straight up while keeping your hips steady.
- Lower your leg back down slowly.
- Repeat for the desired number of reps before switching sides.
- Start in a plank position with your hands under your shoulders and your body in a straight line.
- Lift one leg off the ground, keeping it straight.
- Hold for a moment, then lower the leg back down.
- Alternate legs, lifting and lowering each in a controlled manner.
- Repeat for the desired number of reps.
- Lie face down on the ground with one leg bent at the knee and the other extended straight.
- Lift your straight leg towards the ceiling, squeezing your glutes at the top.
- Hold the position for a moment before lowering the leg back down.
- Repeat for the desired number of reps before switching legs.
- Lie face down on a hyperextension bench, holding a dumbbell close to your chest.
- Lower your upper body towards the floor while keeping your back straight.
- Raise your upper body back to the starting position by engaging your glutes and lower back.
- Squeeze your glutes at the top of the movement.
- Repeat for the desired number of reps.
- Sit on the floor with your upper back against a bench and a dumbbell placed on your hips.
- Drive your hips upward, squeezing your glutes at the top.
- Hold the position for a moment before lowering your hips back down.
- Keep your core engaged throughout the movement.
- Repeat for the desired number of reps.
- Stand with your feet shoulder-width apart, holding a dumbbell in each hand.
- Hinge at your hips, lowering your upper body forward while keeping your back straight.
- Return to the starting position by engaging your glutes and hamstrings.
- Keep your core tight throughout the movement.
- Repeat for the desired number of reps.
- Lie on your back with your knees bent and feet together in a butterfly position.
- Hold a dumbbell on your hips and drive your hips upward, squeezing your glutes.
- Hold the position for a moment before lowering your hips back down.
- Keep your core engaged throughout the movement.
- Repeat for the desired number of reps.
- Sit on the floor with your upper back against a bench and a barbell placed on your hips.
- Drive your hips upward, squeezing your glutes at the top.
- Hold the position for a moment before lowering your hips back down.
- Keep your core engaged throughout the movement.
- Repeat for the desired number of reps.
- Stand with your feet shoulder-width apart, holding a barbell across your upper back.
- Hinge at your hips, lowering your upper body forward while keeping your back straight.
- Return to the starting position by engaging your glutes and hamstrings.
- Keep your core tight throughout the movement.
- Repeat for the desired number of reps.
- Stand facing away from a cable machine with a rope attachment between your legs.
- Bend at the hips, pulling the rope through your legs.
- Drive your hips forward to return to the starting position, squeezing your glutes.
- Keep your back straight throughout the movement.
- Repeat for the desired number of reps.
- Lie face down on a hyperextension machine with your legs hanging off the end.
- Lift your legs towards the ceiling by engaging your glutes and lower back.
- Hold the position for a moment before lowering your legs back down.
- Keep your core engaged throughout the movement.
- Repeat for the desired number of reps.
- Stand with your feet wide apart and hold the end of a barbell attached to a landmine setup.
- Lower yourself into a squat position with the barbell between your legs.
- Drive through your heels to stand up, squeezing your glutes at the top.
- Keep your back straight throughout the movement.
- Repeat for the desired number of reps.
- Stand with your feet shoulder-width apart, holding the end of a barbell in a landmine setup.
- Step one leg behind you and across to the opposite side, lowering into a lunge.
- Push through your front heel to return to the starting position.
- Alternate sides with each lunge.
- Repeat for the desired number of reps.