- Place one foot behind. You should only be on your toes on that back foot. Your front foot should be planted flat the entire time.
- Bend your back knee and push your hips back. Look for a stretch in your front hamstring.
- When you feel the stretch, push your hips forward again until you're back in a standing position.
- Start on your hands and knees with one foot placed on the bottom of the bar.
- Keeping your core braced, your back flat, and your moving leg bent at a 90 degree angle, drive the heel of your working leg up the ceiling while squeezing your glute.
- Follow the movement path as you bring your knee back down to the ground beneath your hip, keeping your knee bent to maintain control of the bar.
- Repeat for the desired number of reps before switching sides.
- Place your legs on the bar with your feet at shoulder width.
- Release the weight and extend your legs fully, without locking your knees.
- Lower the weight until your legs are at a 90° angle (but DO NOT allow your butt and lower back to rise off of the floor. This will put your lower back in a rounded position, which is very dangerous.)
- Raise the weight back to starting position.
- Start by lying on a bench with your foot on the ground and a barbell 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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