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
Barbell Box Lunge
Barbell Box Lunge is a single-strength exercise that activates your core, hamstrings, and glutes. Moreover, this is a great exercise that will also improve hip mobility, core stability, and muscular balance on both sides of the body.
Instructions
- Position the barbell on your upper back with your arms slightly wider than your shoulders. Place your heel in a box two feet behind you. The back knee must be bent at 90 degrees, and the skating leg must be completely straight.
- Squeeze your core, exhale and lower your hips until your back knee is about 6-8 inches off the floor. Be sure to keep your back straight throughout, and don't let your front knee go past your front toes. Pause, and then return to the starting position.
Tips
- Make sure you descend deep enough into the lunge.
- Do not bend the torso excessively forward.
Alternative Exercises
Bodyweight Walking Lunge
Bodyweight Walking Lunge strengthens the leg muscles as well as the core, hips, and glutes. It helps to increase flexibility and loosen up your hips and hamstrings. This can help improve posture and balance, which can be beneficial to athletes, casual exer...
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.
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