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  • Dumbbell Figure Four Glute Bridge

    Lay flat on the ground with one leg crossed over the other and your heel planted on the ground.
    Push your hips toward the ceiling and hold for a second.

  • Dumbbell Figure Four Hip Thrust

    Put your shoulder blades on a bench and cross one leg over the other.
    Start with your hips up.
    Drop your hips and then push your hips up toward the ceiling.

  • Dumbbell Single Leg Glute Bridge

    Start by lying on your back with your feet flat on the ground and a dumbbell on your hips.
    Lift one leg off the ground and engage your glutes to raise your hips up towards the ceiling.
    From this starting position, slowly lower your hips back down to the starting position.

  • Dumbbell Single Leg Hip Thrust

    Start by lying on a bench with your feet flat on the ground and a dumbbell on your hips.
    Lift one leg off the ground and engage your glutes to raise your hips up towards the ceiling.
    From this starting position, slowly lower your hips back down to the starting position.
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