MuscleWiki Logo

  • Dumbbell Single Leg Heels Elevated Hip Thrust

    Start by lying on a bench with your foot on a plate or low box 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.

  • Bodyweight Alternating Curtsy Lunge

    Place the barbell on your back
    Step your foot back and around while simultaneously bringing the weight down.
    Return to start and repeat on other leg.

  • Bodyweight Alternating Jump Lunge

    Start in a standing position.
    Lunge forward, switch legs mid-air.
    Land and repeat.

  • Bodyweight Alternating Lateral Lunge

    Stand tall, feet hip-width apart.
    Step right, lunge to side.
    Return, then lunge left.
PrecedenteSuccessivo