- Sit on the ground with a bench behind you. Place both feet on a plate or low box. Have the barbell over your legs just above your hips.
- Lean back against the bench so that your shoulders are resting upon it, stretch your arms out to either side using the bench as support.
- Raise the weight by driving through your feet and extending your hips upwards. Support the weight with your shoulders and feet.
- Slowly extend as far as you can, and then slowly return to the starting position.
- Start by lying on a bench with your foot on a plate or low box 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.
- Stand with feet hip-width apart, one foot slightly behind. Bar on your back.
- Lower into a squat, keeping weight on front heel.
- Return to standing, engaging glutes and core.
- Begin by standing with your feet hip-width apart with the bar on the ground at your side.
- Lift the bar to your side and walk for the allotted amount of time or distance.
- Set the bar down and switch sides.
