top of page
Dr. Bocell
Dr. Bocell
ABOUT
Our Team
Virtual Training
OUR METHODS
FREE CONTENT
Exercise Library
Reading List
Podcast
CONTACT
More
Use tab to navigate through the menu items.
Lower Body Pull
Lower Body Pull
All Categories
Play Video
Play Video
Lateral Lunge
Equipment: Bodyweight (can add weight as you progress), Box and Cushion if needed Progression: Beginner If you enjoyed this exercise, you may want to take a look at Alternating Lateral Lunge. Description: Step to the side with your right leg and allow your right hip to flex and sit back. Push through right foot and squeeze glute to return to standing. Repeat on other side.
Play Video
Play Video
Alternating Lateral Lunges
Equipment: Bodyweight (can add weight as you progress) Progression: Beginner Description: Step to the side with your right leg and allow your right hip to flex and sit back. Push through right foot and squeeze glute to return to standing. Repeat on other side.
Play Video
Play Video
Supine Glute Bridge
Equipment: Bodyweight (can add weight as you progress) Progression: Beginner If you want more of a challenge, you may want to take a look at Banded Glute Bridge. Description: Laying on your back with your knees bent and feet on the ground. Thrust your hips straight up to create a bridge between your upper back and feet, making sure to keep your core engaged and to not over extend your back. Then gently return back to the ground in a controlled manner.
Play Video
Play Video
Banded Glute Bridge
Equipment: Resistance band Progression: Beginner Description: Place band above knees. Lying on your back, create tension on the band by pushing knees out. Keeping the tension, use your glutes drive the hips up into extension. Make sure to keep the core engaged and spine neutral.
Play Video
Play Video
Marching Glute Bridge
Equipment: Bodyweight Progression: Beginner If you enjoyed this exercise, you may want to take a look at Single Leg Supine Glute Bridge. Description: Lying on back perform a bridge with both legs by driving though hips creating extension. At the top of the movement take one leg off the ground and extend knee then place foot back on the floor and repeat with the other leg. Engage core and try an maintain hip extension as you march.
Play Video
Play Video
Single Leg Supine Glute Bridge
Equipment: Bodyweight Progression: Beginner - Intermediate Description: Lie on back and lift one leg off the ground. Initiate movement by squeezing glute of leg on the floor and raising hips up into extension.
Play Video
Play Video
Deadlift
Equipment: Kettlebell (can substitute for Dumbbell or Barbell) Progression: Beginner Description: Sit into hips with back flat. Inhale at the bottom position. Initiate movement by driving feet into the floor and squeezing glutes as you stand. Exhale out as you come up. If you don't have a weight really focus on breathing and contracting the glute as you stand. You can also supplement this exercise with a glute bridge.
Play Video
Play Video
00:09
RDL
Equipment: Kettlebell (can substitute for Dumbbell or Barbell) Progression: Beginner If you want more of a challenge, you may want to take a look at Offset RDL. Description: Grab weight with both hands. Stay tall and long through the spine. Allow hips to sit back behind you as weight lowers back towards heels. Squeeze glutes to return to standing.
Play Video
Play Video
Offset RDL
Equipment: Kettlebell (can substitute for Dumbbell) Progression: Beginner - Intermediate Description: While doing an RDL, hold a weight in one hand (not letting the weight change your body positioning) close to your body by using your lat muscles, not letting the weight drift away from your body.
Load More
bottom of page