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  • Vitruvian Hip Thrust

    Put your back on the bench.
    Place the bar or belt over your hips.
    Flex and extend your hips fully on each rep.

  • Vitruvian Romanian Deadlift

    Take an overhand grip.
    Keep your knees mostly extended and hinge forward at the hips.
    Keep a flat back.

  • Vitruvian Single Leg Deadlift

    Keep one leg mostly extended and raise the opposing leg.
    Hinge forward with a flat back while keeping your other leg off the ground.

  • Vitruvian Staggered Deadlift

    Place one foot firmly on the ground and one foot behind the other. Bend the knee on your back leg.
    Hinge forward until you feel a stretch in your front leg.
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