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  • Dumbbell Bulgarian Split Squat

    Find a box or bench that is roughly knee height or a few inches lower. (The lower the box is the lower the mobility requirement).
    You can either place your toes or the top of your foot on the box. Point your front foot forward or slightly turned outwards and break at the knees and hips simultaneously.
    Aim to get your front leg to hit parallel depth (hamstring parallel with the ground) or lower.
    The further forward your front foot is, the longer the Range of Motion is at your hips. The further back your front foot is, the longer the ROM at your knees.

  • Dumbbell Hip Thrust

    Place your shoulder blades against a box or bench that won't move.
    Both your feet should be planted and your heels should not come off the floor. Point your toes forward.
    Break at the hips. Seek the longest range of motion possible. Focus on the top end of the movement. Push your hips as high as possible on each rep.

  • Dumbbell Romanian Deadlift

    Stand with a shoulder width stance. Push your butt back while leaving your knees MOSTLY extended.
    You should feel a stretch in your hamstrings. When you feel the stretch, push your hips forward to complete the rep.
    Do not push your hips all the way forward. This will hyperextend your spine. Just go to a normal standing position.

  • Dumbbell Glute Bridge

    Lay flat on the ground with both feet planted. Make sure you keep your heels glued to the floor.
    Place the dumbbell on your hips. Push your hips toward the ceiling until you feel your glutes contract.
    Then return to the floor.
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