1. Explosive Lunges:

explosive lunges

  • Stand with your feet apart and your hands resting on your hips.
  • Take a step (lunge) forward with your right leg.
  • Your front knee should be bent at a 90 degree angle and be aligned over your ankle.
  • Jump and switch legs in midair. You should land with your left leg in a forward lunge.

TIP: Keep your upper body tall.

  1. Releve Plié:


  • Grasp a chair (or barre) for balance.
  • With feet spread approximately hip width, lightly angle toes outward.
  • Rise up onto the balls of your feet.
  • While staying up on your toes, bend your knees in the direction of the toes as you descend into a squat position.
  • Using your lower-body muscle, rise to extended position.
  • Drop onto your heels and then repeat the entire sequence.

Make it harder! Try lowering into your squat position without holding onto a chair for support.

  1. Glute Bridge:

Glute Bridge

  • Lie on the floor with your knees bent and your feet shoulder-width apart.
  • Extend your arms along your sides and lift your chin off your chest.
  • Press your hips up toward the ceiling, keeping your knees in line with your toes.
  • When your body makes a straight line from your hips to your knees, squeeze your glutes and lower almost back to the start, then go right into the next rep.

Tip: Play with the position of your feet to change the emphasis on the glutes. Set One: Place them wide apart. Set Two: Move them in close. Set Three: Place them close together.

  1. Dumbbell Hip Thrust:

Dumbbell Hip Thrust

  • Position your upper back and shoulders across the broad side of a flat bench and space your feet about shoulder-width apart on the floor, knees bent.
  • Hold a dumbbell in the crook of your hips and steady it with both hands.
  • Press your hips up toward the ceiling, driving through your heels and keeping your back straight.
  • When your hips come level with your knees and shoulders, squeeze hard before lowering again.

Tip: Want to make your glutes work extra hard? Try using a small resistance band loop for your bridges and hip thrusts. Wrap it around your thighs just above the knee and press outward with your legs to create tension in your outer hip. Maintain this tension as you do the exercise, thereby targeting the gluteus medius and burning about 10 reps in.

  1. Single-Legged Dead-lift/Split-Squat Combo:

Single-Legged Dead-lift

  • Stand in front of a flat bench and hold a set of dumbbells at your sides, shoulders down and back.
  • Extend one leg behind you and place it laces down on the bench.
  • Hinge at the hips and maintain a flat back as you fold forward and reach the weights toward the floor.
  • When your torso is parallel to the ground, reverse the move and return to the start.
  • You also can bend your standing knee and squat down as low as you can without your heel peeling off the floor, then extend your leg and return to the start.
  • Do all reps on one side before switching.

Tip: To help maintain balance, focus on something several feet in front of you on the floor and square your shoulders.

Click here for Part 1

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