1. Horizontal Knee Press
We’re going to start off with a really good one. Lie down on your right side. Keep your hips and knees bent at 45 degrees, holding your left leg on top of your right leg and keeping your heels together (1).
Next, keeping your feet touching each other, lift your left knee as high as you can without moving your hips or your pelvic bone. Pause at the top and slowly lower the knee back to the first position. Your right leg shouldn’t move off the floor the entire time.
3. One Arm Dumbbell Swing
Holding the dumbbell in an overhand grip (so that your palm is facing behind you), hold it out with your arm straight at your waist level.
Next pivot your hips and bend your knees so that your torso is at a 45 degree angle with the floor, and allow the dumbbell to swing downward between your legs (3).
At the back of the swing, you want to keep your arm straight while you’re thrusting your hips forward and straightening your knees to push the dumbbell to swing up to your chest level with you back in a standing position. Next, allow the dumbbell to swing back down as you get into the first position, with your knees and hips bent.
To start, grab a pair of dumbbells and hold them at your sides with your arms hanging straight down. Stand in front of a step or a bench, and pick one that’s high enough where if you put your right foot on top of the step, your knee bends 90 degrees (2).
Next, press your right heel into the bench to push yourself up until your right leg is straight and you’re keeping your weight on one leg on top of the bench, with your left leg hanging in the air.
Then, slowly lower yourself back down to the floor so that your right foot rests on the floor. After that, switch legs.
This is an exercise that can be done with or without dumbbells, depending on your fitness level.
Stand on your right foot only, and lift up your left foot behind you so that your shin is parallel with the floor and your knee is bent. Then, bend forward with your hips and very slowly lower your body as low as you can get to the floor without your left shin touching it.
Take a moment to hold the lowest position, then push with your right leg back into the starting position and repeat.
Start by placing two dumbbells on the floor in front of you. Use your hips and knees to bend down and grab the dumbbells with your palms facing behind you.
Next, don’t allow your back to become rounded and straighten your body until you’re standing upright holding the dumbbells. Lower your body to the ground in the same way and repeat.
6. Deadlift With Barbell Weights
Put the appropriate amount of weight for you on the barbell and have it on the ground with the bar resting against your shins.
Next, bend down with your hips and knees and grab the bar with your palms facing behind you. You want your hands to be just more than shoulder width apart.
Don’t allow your back to become rounded and pull your chest upwards and backwards, with your hips thrusting forward so that you wind up standing up holding the barbell. Through this entire exercise you should be squeezing your glutes hard.
Keep the barbell as close as you can to your body as you slowly lower it to the floor in a controlled manner.
Lie down on your back on the floor and allow the backs of your calves and your heels to rest on an exercise balance ball. Use your hips to push upwards so that you can draw a straight line between your knees to your shoulders.
Next, use your feet and heels to pull the ball towards your butt – getting it as close as you can. Hold that position for 2 seconds, then roll back the same way you came until your body is once again in a straight line. Then, slowly lower your hips back to the floor.
Lie on your back on the floor. Keep your right knee bent and have your left leg pointing upwards straight out – with your thighs in line with each other.
Next, use your hips and glutes to push your midsection and pelvis upwards, keeping your left leg pointed straight out so that your thighs stay in line with one another.
Wait for a moment at the top, then in a controlled way allow your body to return to the floor. After doing 1 set, switch legs.
9. Bicycle Hip Raises
Lie down on your back on the floor. Keep your feet flat on the floor with your knees bent, then raise your pelvis up so that you can draw a straight line between your shoulders and your knees.
Next, lift your right knee to your chest, lower yourself back down to the starting position, then return to the raised position and lower your right knee. Repeat with your other knee.
