- Start by pushing your hips straight back and extending your non-working leg behind you. It is ok to touch your other foot back to the ground each rep.
- Leave your knee mostly extended. Look for a stretch in your hamstring. When you feel the stretch, push your hips forward until you're back in a standing position.
- Stand facing the barbell while holding the end of the bar at your side with one hand.
- With the leg on the same side of your body as the barbell, lunge backward and across your body at a 45 degree angle while keeping your weight on your front heel to lower your back knee gently to the ground.
- Drive through your front heel as you step back to the starting position, and repeat for the desired number of reps before switching sides.
- Start facing the barbell while holding the end of the bar in the goblet position in front of your chest with your elbows close to your sides.
- Step backward and across your body with one leg at a 45 degree angle while keeping your weight on your front heel to gently lower your back knee to the ground.
- Drive through your front heel as you step back up and to the starting position.
- Repeat for the desired number of reps before switching legs.
- Lie on your back on the floor with your knees bent and your feet flat on the ground. Place a barbell across your hips and grasp it with both hands.
- Keeping your arms straight, push through your heels to lift your hips off the ground and raise the barbell.
- Hold the bridge position for a moment, then slowly lower your hips back to the starting position.
