Hip Thruster/Glute Bridge

  • Start by lying on your back with your knees bent and feet flat on the ground, hip-width apart.
  • Place a barbell or a resistance band just above your hips and grip it firmly.
  • Engage your core and push through your heels to lift your hips off the ground until your body forms a straight line from your knees to your shoulders.
  • Squeeze your glutes at the top of the movement and hold for a second before slowly lowering your hips back down.
  • Repeat for 8-12 of repetitions

Romanian Deadlift (RDL)

  • Begin by standing with your feet shoulder-width apart, knees slightly bent, and a slight bend in your hips.
  • Hold a barbell or dumbbells in front of your thighs with an overhand grip, hands shoulder-width apart.
  • Keeping your back straight and core engaged, hinge forward at the hips while maintaining the slight bend in your knees.
  • Lower the weight towards the ground, feeling a stretch in your hamstrings, but avoid rounding your back.
  • Once you reach a comfortable stretch or when your upper body is parallel to the ground, squeeze your glutes and hamstrings to return to the starting position.
  • Repeat for 8-12 repetitions.

Bulgarian Split Squats

  • Stand in a split stance with one foot positioned forward and the other foot resting on a bench or elevated surface behind you.
  • Keep your torso upright, engage your core, and maintain a neutral spine throughout the exercise.
  • Lower your body by bending your front knee and descending towards the ground. Aim to bring your back knee close to the floor while keeping your front knee aligned with your toes.
  • Push through your front foot to return to the starting position, focusing on engaging your quadriceps and glutes.
  • Repeat for the 8-12 repetitions before switching to the other leg.

Calf Raises

  • Stand with your feet hip-width apart, keeping your core engaged and your shoulders relaxed.
  • You can either do calf raises on the ground or by using a step or raised platform for an increased range of motion.
  • If you're using a step or raised platform, place the balls of your feet on the edge, allowing your heels to hang off.
  • Slowly raise your heels off the ground or the edge of the step as high as you can, using the balls of your feet. Keep your knees straight but not locked.
  • Pause at the top of the movement for a second, feeling the contraction in your calf muscles.
  • Slowly lower your heels back down to the starting position, allowing your calves to stretch.
  • Repeat the movement for the desired number of repetitions. Start with 10-15 reps and gradually increase as you get stronger.

Banded Walks

  • Place a resistance band just above the ankles.
  • Assume a quarter squat stance with your feet shoulder-width apart and a slight bend in your knees.
  • Take small steps to the side, focusing on maintaining tension in the resistance band and keeping your knees aligned with your toes.
  • Take 12-15 small steps in one direction, before repeating the number of steps in the opposite direction.