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
Barbell Lunge (female)
To begin, first set the bar on a rack just below shoulder level. Once the correct height is chosen and the bar is loaded, step under the bar and place the back of your shoulders (slightly below the neck) across it. Hold on to the bar using both arms at each side and lift
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,
Barbell Hip Thrust (female)
Begin seated on the ground with a bench directly behind you. Have a loaded barbell over your legs. Using a fat bar or having a pad on the bar can greatly reduce the discomfort caused by this exercise. Roll the bar so that it is directly above your hips, and lean back against the
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
Twist Hip Lift
Lie on your back, and hold onto the sides of the bench behind you. Keeping your legs together, raise the legs up toward the ceiling. Keeping the legs together, lift your hips and lower back off the bench, making sure the legs point directly up as you lift and twist toward the left. Return
45 degree hyperextension (arms in front of chest) (Side-POV)
Hips must be forward of the pad. This is a pure hinge manoeuvre, so make sure your ability to flex and extended from the hips isn't impeded by the pad. Seek maximum range of motion. Go all the way down and all the way up to parallel. Match lifting tempo to resistance curve. As
Reverse Hyper on Flat Bench
Start off by lying face down in a prone position on a bench with your toes touching the floor and legs extended out straight behind you. One in position pull your legs up towards your upper body until you feel a tension in your abs and glutes. Hold for a count thing bring your
Pelvic Tilt Into Bridge
Lie down with your feet on the floor, heels directly under your knees. Lift only your tailbone to the ceiling to stretch your lower back. (Don't lift the entire spine yet.) Pull in your stomach. To go into a bridge, lift the entire spine except the neck.
Cable pull through
Begin standing a few feet in front of a low pulley with a rope or handle attached. Face away from the machine, straddling the cable, with your feet set wide apart. Begin the movement by reaching through your legs as far as possible, bending at the hips. Keep your knees slightly bent. Keeping your arms