Resistance Band Hip Thrust
Anchor a resistance band with two heavy dumbbells. The dumbbells should be heavy enough that they do not move. Set yourself up so your shoulder blades, upper back, and elbows are resting on top of the bench, and your body is facing straight ahead. Your hips should be relatively close to the bench during
Kettlebell Swing (female)
Stand with your legs a little wider than shoulder width apart, with a kettlebell between your feet. Hinge at the hips and a little at the knees, grasp the kettlebell with both hands, and lift it a little off the floor by extending your hips. At this point, your back and arms should be
Barbell Split Squat (female)
Unrack the barbell in similar fashion as you would a high bar back squat stepping slightly farther back than normal. Place one foot firmly in front of you, roughly 1-2 feet. Drop you back foot slightly behind you, allowing the knee the bend towards the floor into an almost kneeling position. The back knee
Cable Straight Legs Pull Through (with rope) (female)
Grasp the attachment of a low cable pulley. The attachment can be a rope or a stirrup (handle). Straddle the cable so that your back faces the pulley. Keeping your legs straight, flex your hips and waist until you feel a mild stretch in your hamstrings. Step forward until the rope is pulled taut,
Cable Hip Adduction (female)
Stand in front of a low pulley facing forward with one leg next to the pulley and the other one away. Attach the ankle cuff to the cable and also to the ankle of the leg that is next to the pulley. Now step out and away from the stack with a wide stance
Hip Thrusts (Female)Body weight
Lie with your upper back supported on a bench and your feet planted on the floor in front of you. Lower your hips down so your glutes almost come in contact with the floor. Pressing through your heels and squeezing your glutes, return to the start position.
Hyperextension (VERSION 2)
Lie prone (face down) on a hyperextension bench with your legs tucked firmly under the foot pads. If necessary, adjust the upper pad so that it lies below your hips, giving your hips room to fully flex. Put your hands lightly behind your head or cross them on your chest. Inhale as you lower your
Side Plank Hip Adduction
Lie on the floor, on your left side, supporting your bodyweight on your left elbow. Your elbow should be directly under your shoulder. Place the inside of your right foot on a bench and lift your hip off the floor a little by pushing your foot down onto the bench. Straighten your body and
Dumbbell Single Leg Deadlift
Stand tall with your feet together and your toes facing forward. Hold a dumbbell in your right hand, or hold one in each hand. Position your hands on the front of your thighs with your arms straight. Face your palms toward your legs. If using only one dumbbell, hold the weight slightly to the
Barbell Stiff Legged Deadlift
Grasp a bar using an overhand grip (palms facing down). You may need some wrist wraps if using a significant amount of weight. Stand with your torso straight and your legs spaced using a shoulder-width or narrower stance. The knees should be slightly bent. This is your starting position. Keeping the knees stationary, lower
Straight Leg Kickback (kneeling)
To do the Straight Leg Kickback, set up on your hands and knees with your hands under your shoulders and your knees under your hips. Flex your feet. Then kick one leg back, driving your heel straight back into the wall behind you. Squeeze the glute as you lift the leg and drive the heel