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| Single Leg Bridges |
Preparation
Lie on your back with knees bent. Squeeze your glutes while lifting your hips.
Once you have your balance, rest one ankle on top of the knee.
Movement
Lower and lift the hips for desired number of reps then repeat on other side.
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| Deep Squat |
Preparation
Grasp dumbbell and stand chest proud and head facing forward, keeping your feet a little wider than shoulder width apart with the feet slightly turned if needed.
Movement
Brace your abs and lower your bum back and down (as if sitting into a chair) keeping the weight in your heels and go below parallel as long as your back stays straight through the entire range of motion.
Return to standing by pushing your heels into the ground to drive yourself up and focus on engaging your glutes as you push up to standing.
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| Side Clams |
Preparation
Lie on your left side. Rest your head on your left arm. Bend your hips to approximately 45 degrees and bend your knees at 90 degrees.
Make sure one hip is lying above the other so your knees are stacked perfectly and your feet are aligned with your back.
Movement
Now, float the upper leg upwards while keeping your feet in contact with one another, then return. Repeat for required reps, then switch sides.
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| Donkey Kicks |
Preparation
Get on your hands and knees, keep your back neutral, and abs braced.
Movement
Take your leg right and drive it upwards keeping the knee at a 90-degree angle throughout the movement and so the foot faces the ceiling.
Lower back down and repeat for all reps before switching sides.
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| Banded Squat |
Preparation
Place a small resistance band loop around your legs, just above your knees.
Stand facing forward and keep your feet a little wider than shoulder width apart so that you feel the tension in the band.
Movement
Brace your abs and lower your bum back and down (as if sitting into a chair) keeping the weight in your heels and sink down into your squat.
Return to standing by pushing your heels into the ground to drive yourself up and focus on engaging your glutes as you push up to standing.