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  • Grab a dumbbell and stand with your back to a bench or box.
  • With both hands, cup the top end of the weight in front of your chest, your elbows pointed down.
  • Place the instep of one foot on the bench or box.
  • Keeping your torso upright, lower your body as far as you can until your front thigh is parallel to the floor, and then push back up to a standing position.
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  • 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 the initial set-up.
  • Your feet should be hip to shoulder width apart and your feet can be angled out a bit if this is more comfortable.
  • Slide the band over your legs, and place it in your hip crease.
  • Before you start, take a deep breath into your belly (360 degrees of air around the spine) and brace your core (imagine blocking a soccer ball with your stomach). This will protect your lower back, and will give you greater ability to generate force.
  • Initiate the hip lift by driving through the heel and mid-foot and squeezing your glutes. Do NOT arch your lower back. This is extremely important.
  • At the top position, hold for a count or more as this will really utilize the glutes. It is imperative that you lock out by squeezing your glutes, not by arching your lower back.
  • During the lowering phase, go as low as you can while controlling the movement with your glutes.
  • For the duration of the exercise, it’s important to keep your rib cage tucked toward your hips (closing the space in your midsection) and keep your core braced. Do not allow your rib cage to lift or lower back to arch.
  • Make sure that your weight remains on the heel and mid-foot but keep your toes down,
    particularly your big and baby toe. This will dramatically improve your stability, and ability to perform this exercise.
  • Keep your shins relatively vertical or else your hamstrings will take over.
  • Do not allow your knees to collapse in or fall outside of your feet.
  • Keep your neck in a neutral position as you lift yourself off the floor. Don’t allow your head to drop back.
  • Choose a resistance that allows you to do all of the above.
  • Reset before each rep.
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  • 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 straight, your torso should be almost horizontal, your knees should be slightly flexed, and the kettlebell should be hanging straight down in front of you.
  • Inhale as you slowly swing the kettlebell backward and up between your legs.
  • As the kettlebell starts to swing forward, forcefully extend your hips and knees to swing the kettlebell up in front of you. At the top of the movement, squeeze your glutes.
  • As the kettlebell swings back down, hinge at the hips and a little at the knees and guide the kettlebell between your legs.
  • Repeat
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  • 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 should be slightly behind an imaginary line that runs perpendicular to your front heel. The feet themselves should be placed about hip width apart, similar to your squat.
  • As you descend into the squat, allow the front foot to stay flat into the floor, with the front knee bending over the toes, making sure to keep the torso upright and not allowed to collapse forward.
  • At the deepest part of the split squat, the front knee should be pointed in the direction of the front toes (never collapsed inwards or pushed excessively out).
  • To come up, focus on staying balance between the feet and keeping the torso upright, using the front leg (specifically the quads and glutes to engage the movement).
  • Come to an upright position with the front leg softly extended/locked, and repeat. Then switch legs.
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  • 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, and stand with your feet shoulder-width apart.
  • Keeping your legs and arms straight, exhale as you stand up and pull the cable attachment through your legs.
  • Hold for a count of two and squeeze your glutes.
  • Inhale as you reverse the motion and return the cable attachment to the starting position, with your hips and waist flexed.
  • Repeat.
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  • This exercise is best performed inside a squat rack for safety purposes. To begin, first place a flat bench or a box behind you.
  • The flat bench is used to teach you to set your hips back and to hit depth.
  • Then, set the bar on a rack that best matches your height. 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 it off the rack by first pushing with your legs and at the same time straightening your torso.
  • Step away from the rack and position your legs using a shoulder-width medium stance with the toes slightly pointed out.
  • Keep your head up at all times as looking down will get you off balance and also maintain a straight back. This will be your starting position.
  • Begin to slowly lower the bar by bending the knees and sitting your hips back as you maintain a straight posture with the head up. Continue down until you slightly touch the bench behind you. Inhale as you perform this portion of the movement. Tip: If you performed the exercise correctly, the front of the knees should make an imaginary straight line with the toes that is perpendicular to the front. If your knees are past that imaginary line (if they are past your toes) then you are placing undue stress on the knee and the exercise has been performed incorrectly.
  • Begin to raise the bar as you exhale by pushing the floor with the heel of your foot as you straighten the legs and extend the hips to go back to the starting position.
  • Repeat
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  • Begin in a standing position with a dumbbell in each hand. Ensure that your back is straight and stays that way for the duration of the exercise. Allow your arms to hang perpendicular to the floor, with the wrists pronated and the elbows pointed to your sides. This will be your starting position.
  • Initiate the movement by flexing your hips, slowly pushing your butt as far back as you can. This should entail a horizontal movement of the hips, rather than a downward movement. The knees should only partially bend, and your weight should remain on your heels.
  • Drive your butt back as far as you can, which should generate tension in your hamstrings as your hands approach knee level.
  • Maintain an arch in your back throughout the exercise.
  • When your hips cannot perform any further backward movement, pause, and then slowly return to the starting position by extending the hips.
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  • 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 bench so that your shoulder blades are near the top of it.
  • Begin the movement by driving through your feet, extending your hips vertically through the bar.
  • Your weight should be supported by your shoulder blades and your feet.
  • Extend as far as possible, then reverse the motion to return to the starting position.
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  • Hold a bar at hip level with a pronated (palms facing down) grip. Your shoulders should be back, your back arched, and your knees slightly bent. This will be your starting position.
  • Lower the bar by moving your butt back as far as you can. Keep the bar close to your body, your head looking forward, and your shoulders back.
  • Done correctly, you should reach the maximum range of your hamstring flexibility just below the knee.
  • Any further movement will be compensation and should be avoided for this movement.
  • At the bottom of your range of motion, return the starting position by driving the hips forward to stand up tall.
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