Lying Glute Bridge
Start by lying on the bench or ground with your legs bent and
Start by lying on the bench or ground with your legs bent and
feet flat. From there you should squeeze your glutes to have your hips rise straight up in the air towards the ceiling. Give a 1 second pause at the top of each rep.
Bench Hip Thrust
Start by having the back of your shoulders up on the bench and
your feet flat on the floor with your hips up. Slowly lower your hips down as far as
you can and squeeze your glutes to have your hips rise back up.
Side Lying Leg Raise
Start by lying on your side with your hips stacked on top of
Start by lying on your side with your hips stacked on top of
one another. Move your bottom leg up in front of you until it reaches 90 degrees and straighten your top leg out moving it slightly behind you. Point your toe away from you and slowly lift your leg up to feel the side of your hips working.