- Set a bar (barbell or Smith Machine) on the height that best works for you.
- Step under the bar and place the back of your shoulders (just under your neck) across the bar.
- LowerHold on to the bar with both arms, palms facing forward.
- Lift up to unlock the bar by pushing your legs up and raising your torso.
- Twist your hands back to completely unlock the bar.
- If you’re not already, stand with your feet shoulder-width apart and your knees slightly bent for a squat position.
- Bend your knees straight down as low as possible, and step straight back up while keeping your knees in line with your heels.
2. Alternating Step Up
- Hold a dumbbell in each hand, while keeping your core engaged and squeezing your glutes, step up onto a platform with your right foot (at a height that’s comfortable for you,) step down, and then alternate sides.
3. Hip Thrust
- Using a barbell or heavy dumbbell, use an amount of weight you’re comfortable with.
- Place your body under the barbell or put the dumbbell on the upper part of your thighs, and use a bench to support your back, neck, and head behind you.
- Keep your feet on the floor, put your feet directly under your knees so that when you extend, you’ll make a 90% angle.
- Raise the barbell up from the floor primarily using your glute muscles.
- Repeat the motion until the set is complete.
*It is VERY important to focus on contracting your glute muscles throughout this movement - make use of the mind-muscle connection! If you need to, slightly move your feet to see if you can get your glutes to fire.
*Make sure to maximize the full range of motion, going all the way up with your hips before coming back down slowly!
*If you’re unsure what weight you’re comfortable with, start off with something very light and see how it feels. Add to it until you find that comfortable but difficult weight level.
*You can use a pad or a towel under the bar for comfort
4. Single Leg Deadlift
- Holding dumbbells in each hand, stand on one leg, keeping the standing leg slightly bent.
- HingingHinge forward from your waist so your chest is almost parallel to the floor. Use your free leg for balance by straightening outwards behind you.
- Lift your upper body back up to the original position using your hamstrings and glutes.
- Repeat the movement.