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1. Squats

Stand with your feet hip-width apart, lower your body as if sitting back into a chair, and then push through your heels to return to a standing position.

Thick Brush Stroke
Thick Brush Stroke

2. Lunges

Step forward with one leg, lower your body until both knees are at 90-degree angles, then push through the heel of your front foot to return to the      starting position. Repeat on the other leg.

Medium Brush Stroke
Medium Brush Stroke

3. Hip Thrusts

Sit on the ground with your upper back resting against a bench, place a barbell across your hips, and drive through your heels to lift your hips up until your thighs are parallel to the floor. Lower back down and repeat.

Medium Brush Stroke

4.Glute Bridge

Lie on your back with your knees bent and feet flat on the floor. Push through your heels to lift your hips up off the ground until your body forms a straight line from your shoulders to your knees. Lower back down and repeat.

Medium Brush Stroke

5. Deadlifts

Stand with your feet hip-width apart, bend your hips and knees to lower your body, and grip a barbell with an overhand grip. Keeping your back straight, push through your heels to lift the barbell to a standing position. Lower back down and repeat.

Medium Brush Stroke

6. Step-ups

Stand facing a bench or step, place one foot on the step, and push through your heel to lift your body up onto the step. Step back down and repeat with the other leg.

Medium Brush Stroke

7. Glute Kickbacks

Start on your hands and knees, lift one leg straight back, keeping your knee bent at a 90-degree angle, and squeeze your glutes at the top. Lower back down and repeat with the other leg.

Medium Brush Stroke
Medium Brush Stroke

8. Bulgarian Split Squats

Stand facing away from a bench or step, place the top of one foot on the bench, and lower your body until your front thigh is parallel to the ground. Push through your front heel to return to the starting position. Repeat on the other leg.

Medium Brush Stroke
Medium Brush Stroke

9. Fire  Hydrants

Start on your hands and knees and lift one leg out to the side while keeping your knee bent at a 90-degree angle. Squeeze your glutes at the top and lower yourself back down. Repeat with the other leg.

Medium Brush Stroke
Medium Brush Stroke

10. Sumo Deadlifts

1. Stand      with your feet wider than hip-width apart and toes pointed out at an      angle. Bend at your hips and knees to lower your body, grip a barbell with      an overhand grip, and then push through your heels to lift the barbell up      to a standing position. Lower back down and repeat.