Glutes

Barbell Squat

Difficulty: Advanced

  1. Stand with your feet shoulder-width apart. Maintain the natural arch in your back, squeezing your shoulder blades and raising your chest.
  2. Grip the bar across your shoulders and support it on your upper back. Unwrack the bar by straightening your legs, and take a step back.
  3. Bend your knees as you lower the weight without altering the form of your back until your hips are below your knees.
  4. Raise the bar back to starting position, lift with your legs and exhale at the top.

Barbell Hip Thrust

Difficulty: Advanced

  1. Sit on the ground with a bench behind you. Have the barbell over your legs just above your hips.
  2. Lean back against the bench so that your shoulders are resting upon it, stretch your arms out to either side using the bench as support.
  3. Raise the weight by driving through your feet and extending your hips upwards. Support the weight with your shoulders and feet.
  4. Slowly extend as far as you can, and then slowly return to the starting position.

Forward Lunges

Difficulty: Beginner

  1. Step forward with one leg.
  2. Lower your body until your rear knee nearly touches the ground.
  3. Ensure you remain upright, and your front knee stay above the front foot.
  4. Push off the floor with your front foot until you return to the starting position. Switch legs.

Low Bar Good Morning

Difficulty: Advanced

  1. Place the bar between your traps and rear delts. Pull your shoulder blades back to give the bar a shelf to sit on.
  2. Push your hips back until you feel a stretch in your hamstrings. This means you're nearing the end of your Range of Motion with out rounding your spine.
  3. When you feel the stretch push your hips forward until you'e in a standing position.