Lower Body Pull
Lower Body Pull
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.
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.
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.
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.
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.
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.