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  • 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.

  • Dumbbell Staggered Glute Bridge

    Start by lying on your back with your feet on the ground and a dumbbell in each hand.
    Place one foot on the ground and the other slightly in front, with your knees bent.
    From this starting position, raise your hips up off the ground by pushing through your heels and squeezing your glutes.

  • Dumbbell Staggered Hip thrust

    Start by lying on your back on a bench with your feet on the ground and a dumbbell on your hips.
    Place one foot on the ground and the other slightly in front, with your knees bent.
    From this starting position, raise your hips up off the ground by pushing through your heels and squeezing your glutes.

  • Plate Squat Hold

    Start by standing with your feet shoulder-width apart, with a weight plate held in both hands at chest height.
    Lower your body by bending your knees and hips, keeping your back straight and your weight in your heels.
    Go down until your thighs are parallel to the floor, then pause for a moment.
    Hold the squat position for the desired amount of time, keeping the weight plate steady and your core engaged.
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