Use a barbell. 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: Try just the bar first or dumbbells
Intermediate: 15-35lb plates on each side of the barbell
Adv...

Grab the bar with your palms facing forward, as you pull, slightly lean back to pull the bar into your chest & make sure to engage your lats & your core throughout the movement!

Weight recommendation:
Beginner: 30-50lbs

Intermediate: 55-70lbs 

Advanced: 70-100+lbs

*Modification: do bent-over ...

Hold a dumbbell in each hand at your sides. Step one leg back into a reverse lunge, lowering until both knees are at 90 degrees.

Weight Recommendations:
Beginner: 5-10lb
Intermediate: 15-35lb
Advanced: 45-60+lb

Sit up tall with a flat back / engaged core & and pull your elbows back toward your hipbones pinching your shoulder blades together & squeezing your back muscles the whole time. Slowly return to starting position.

Weight Recommendations:
Beginner: 10-15lbs plates on each side
Intermediate: 20-35...

Start seated with dumbbells in your hands, bend the elbows at 90 degrees, engage your core & push the dumbbells up meeting at the top, then slowly lower back to starting position.

Beginner: 5-7lb dumbbells

Intermediate: 10-15lb dumbbells 

Advanced: 20-35+lb dumbbells

*Modification: You can al...

Lie on your back with a band around your thighs and knees bent. Lift into a glute bridge, then press your knees out against the band and bring them back in while keeping hips lifted.

Equipment: Resistance band + Dumbbells

Weight Recommendations:
Beginner: 10-20lb
Intermediate: 25-50lb
Advanced:...

Lie on your back with arms up and knees bent at 90 degrees. Slowly extend the opposite arm and leg away from your body, then return and switch sides, keeping your low back pressed into the floor.

Zero Equipment