The 4 exercises
Hip Thrusts
Bench · Body weight
- Push through your heels
- Chin down, ribs down
- Stop when your hips are level
Dumbbell Step-Ups
Dumbbell · Bench
- Whole foot on the box
- Push through the top leg
- Upper body tall
Leg Kickbacks
Body weight
- Push your heel towards the ceiling
- Back stays flat
- Squeeze your glute at the top
Side Lunge
Body weight
- Wide stance, feet stay put
- Sit back into one hip
- Other leg stays straight
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