1. 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
- 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.
- Hold 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.
3. Elevated Plie Squat
- Find two platforms, boxes, or benches that you can stand on with your feet separated so that there is space in between your legs and the platforms.
- Get into a Plie Squat position by pointing your toes outwards towards the corners of the room, drop your hips and bend your knees slightly bent.
- Holding a heavy weight in your hands, bend your knees and drop your hips towards the floor as low as possible for a DEEP squat.
- Slowly come back up until your knees are only slightly bent and repeat the movement.
- Holding dumbbells in each hand, keep your knees slightly bent and your back straight with your chest puffed outwards.
- Hinging from your waist, bend down towards the floor as far as possible while keeping your back straight and your knees slightly bent.
- At the climax of the movement (when you get as low as possible, hold for .5 - 1 seconds).
- Using your legs and butt, straighten your knees until your body comes to a standing position.
- Repeat the movement to complete the set.