1. Hip thrust
1.Begin seated on the ground with a bench directly behind you. Have a loaded barbell over your legs. Using a fat bar or having apad on the bar can greatly reduce the discomfort caused by this exercise.
2.Roll the bar so that it is directly above your hips, and lean back against the bench so that your shoulder blades are near the top of it.
3.Begin the movement by driving through your feet, extending your hips vertically through the bar. Your weight should be supported by your shoulder blades and your feet. Extend as far as possible, then reverse the motion to return to the starting position.
2. One legged bench glutebridge
1.Begin seated on the ground with a bench directly behind you. Put one leg on the bench i front of you.
2.Lean back against the bench so that your shoulder blades are near the top of it. Stabilize your lower back.
3.Begin the movement by driving through with your heel, extending your hips vertically. Your weight should be supported by your upper back and the heel of your foot. Extend as far as possible, then reverse the motion to return to the starting position.
3. Reverse hacksquat
- Set up the hack machine by loading the weight you want to use.
- Position yourself with your chest flat on the pad and shoulders up against the shoulder pads.
- Position your feet at around shoulder width apart on the bottom of the platform.
- Push up to take the weight off the stack, place your arms on the side handles of the machine and disengage the safety bars. This is the starting position for the movement.
- Slowly lower the weight down until your thighs are at approximately right angles with your calves.
- Pause, and then push the weight back up to the starting position without locking your knees at the top of the movement.
- Repeat for desired reps.
4. Cable kick backs
1.Position a bench in front of a low pulley cable station and attach the cuff above your right ankle. Kneel your left leg on the middle of the bench and position your hands under your shoulders, as shown. Extend your right leg forward, keeping your knee unlocked.
2. Bring your leg back behind you until it is fully extended, ensuring that you do not hyperextend your back as you pull against the weight. Contract your glutes, hold for two counts, then slowly return back to the starting position.
5. One legged leg press
Position yourself on the right side of a seated leg press machine with one foot centered on the push plate, toe forward, and knee bent 90 degrees (A). Press your leg forward, ending each rep just short of full extension. Perform two sets of 20 reps on each side (B).
6. Smith machine lunges
1.With bar upper chest height, position bar on back of shoulders and grasp bar to sides. Place feet under bar. Straighten legs so weight is lifted. Disengage bar by rotating bar back.
2.Step back with one leg while bending supporting leg. Plant forefoot far back on floor. Lower body by flexing knee and hip of supporting leg until knee of rear leg is almost in contact with floor. Return to original standing position by extending hip and knee of forward supporting leg and return rear leg next to supporting leg. Repeat movement with opposite legs alternating between sides.
7. Sumo squats
1.Stand with feet wider than shoulder-width apart and your toes slightly turned out. Hold a dumbbell in your hands in front of your hips.
2.Push your hips back and squat down, keeping your chest up and knees out. Bring the weights down to the floor in between your legs. Then stand back up to starting position.
8. Monster or sumo walk
- Place a band around both ankles and another around both knees. There should be enough tension that they are tight when your feet are shoulder width apart.
- To begin, take short steps forward alternating your left and right foot.
- After several steps, do just the opposite and walk backward to where you started. To do the sumo walk walk sideways like a crab.
9. Cable pull trough
- Begin standing a few feet in front of a low pulley with a rope or handle attached. Face away from the machine, straddling the cable, with your feet set wide apart.
- Begin the movement by reaching through your legs as far as possible, bending at the hips. Keep your knees slightly bent. Keeping your arms straight, extend through the hip to stand straight up. Avoid pulling upward through the shoulders; all of the motion should originate through the hips.
10. Hyper extentions
1.This is like the back extension only you focus on contact with the glutes, like you would do in a dead-lift. Be sure to place yourself far enough out on the edge of the machine to be able to get contact with your gluten instead of your lower back.
2. Keep your back straight and raise your upper body by contracting and your glutes and give it a nice squeeze at the top.