Engage your core, hinge at the hips as you lower the bar, keeping your spine neutral . then drive your hips forward and use your hamstrings to power back to standing position.

Weight Recommendations:

Beginner: Try just the bar first or dumbbells
Intermediate: 5-20lb plates on each side of the b...

Use a dumbbell. Support upper back on a bench/ thrust machine, press through your heels to drive your glutes up to a tabletop position, then slowly return back down.

Weight Recommendations
Beginner: 5-10lb

Intermediate: 15-30lb

Advanced: 35-45lb

*Modification: do glute bridges on the floor w...

Stand with dumbbells in hands, your back foot should only be touching the floor for stabilization, hinge your hips back as you glide the weights down to mid-shin height, squeeze your glutes and hamstrings as you stand back up. Then step back in to a reverse lunge with the right leg. Repeat this f...

Lie on your back with knees bent and feet flat on the floor, holding a dumbbell across your hips. Press through your heels to lift your hips toward the ceiling, squeezing your glutes at the top before lowering with control.

Weight Recommendations
Beginner: 5-10lb

Intermediate: 15-30lb

Advance...

Lie on your back with knees bent, feet flat on the floor, and one foot slightly forward in a “B-stance.” Press through the heel of your back foot to lift your hips toward the ceiling, squeezing your glutes at the top. Lower with control and repeat before switching sides.

Weight Recommendations
B...

Complete both exercises back to back, with a quick rest after before starting the superset again, 3 rounds total!