Glute Bridges
A posterior-chain exercise performed on the floor to lift the hips using bodyweight, targeting the glutes and hamstrings while improving hip strength, stability, and activation.
INTERMEDIATE
Alternating Dumbbell Lunge
Alternating Dumbbell Lunge is a single-leg strength exercise that improves mobility and muscular balance on each side of the body. It primarily works for the gluteals, quadriceps, and hamstrings muscles.
Demonstration Video
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Target Muscles
Instructions
- Hold a pair of dumbbells with your palms facing each other. Stand tall with your feet shoulder-width apart and arms fully extended.
- Push your chest out and take one large step forward with one leg, lowering your rear knee toward the ground while keeping your front shin vertical.
- Push off the front leg, returning back to the starting position. Alternate legs.
Tips
- Make sure to bend enough into the lunge during the movement,
- Do not bend the torso excessively forward. Instead, keep your chest lifted.
Alternative Exercises
Bodyweight Squat
Bodyweight Squat builds your lower-body muscles that specifically activate muscles like the hamstrings, quadriceps, glutes, and calf muscles. Doing squats can help you prepare for other strength-training exercises like deadlifts.
Single-Leg Hip Raise
Single-Leg Hip Raise increases the strength in your hips, glutes, and abs. It is also a good core exercise.
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