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To get moving: Divide your position and stand facing away from a bench, with the top of your left foot resting on top of it and your best leg and foot planted about a lunge-length in front of it. With your core tight, lunge with your right leg, keeping your chest up, until your right thigh is parallel with the ground.
Return to standing. Repeat 12 reps, then switch legs. Unlike This Article Is More In-Depth , this glute-targeting move doesn't put any pressure on your lower back. If the traditional glute bridge ends up being too easy, switch to a one-legged variation. For an even larger difficulty, attempt a weighted hip thrust. To get moving: Start by lying on the flooring with your knees bent, feet flat on the ground, and your arms at your sides with palms dealing with down.
Your body must form a straight line from upper back to knees. At the top, time out and capture, then go back to the starting position. Complete 3 sets of 15-20 reps. This high-impact move can be a bit jarring. It isn't for novices or anybody who has concerns about their joints.
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Begin to squat down pretend you're relaxing in a chair with your arms coming out in front of you. On the rise, propel yourself into a dive, bringing your arms down to assist the motion. Land as softly as possible, letting the balls of your feet struck first, then immediately squat down and repeat.
