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| Band Walks |
Preparation
Place both feet inside a miniband. With your feet just beyond shoulder-width, place the band at the top of your shins, right above your ankles, or around the balls of your feet.
Movement
Maintaining the distance between your feet, create a square by taking small, short steps. Take 8 side steps to your left, 8 steps forward, 8 side steps to your right, and 8 steps backward.
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| Kick Backs |
Preparation
Lower the arm of a cable machine so it's level with your ankle.
Stand facing the machine with your feet hip-width apart. Put one foot through the cable handle.
Movement
Keeping your chest lifted, use your glute to pull the foot with the cable directly behind you.
Don't let your back arch. Pause, and then slowly return your foot to the starting position.
Do your reps with your weaker side before switching legs and performing the same number with your stronger side.
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| Extensions |
Preparation
Hook your heels into a back extension station, turning your toes away from each other so that your feet are at 45-degree angles from your calves.
Movement
Keeping your back naturally arched, lower your torso until your body is bent 90 degrees.
Then raise your torso back up until it’s in line with your lower body, squeezing your glutes.
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| Hip Thrusts |
Preparation
Place your upper back against a box or bench with your knees bent and feet flat on the floor.
Rest the Dumbbell on your hips so your glutes are near the floor.
Movement
Then squeeze your glutes and raise your hips until they're in line with your body.
Keep your back in neutral the entire time, making sure not to arch your lower back during the movement. Return to the starting position and repeat.
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| Kettlebell Swing |
Preparation
Bend at your hips and hold a kettlebell with both hands at arms length down in front of you. Rock back slightly and "hike" the kettlebell between your legs.
Movement
Squeeze your glutes, thrust your hips forward forcefully, and swing the weight to shoulder height. Reverse the move between your legs and repeat.