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.
ADVANCED
Barbell Deadlift
Barbell Deadlift is one of the powerlifting exercises that primarily targets your hamstrings, glutes, back, hips, and core. It is also a great exercise that gives stability and strength to your core.
Instructions
- Stand with your feet under the barbell with hip-width apart. Bend over and grab the barbell.
- Keeping your torso straight, back and arms straight, stand up and pull the bar in front of your legs, pushing with your feet.
- At the top of the movement, squeeze your buttocks, pull your shoulders back, and exhale.
- To return the barbell back to the floor, push your buttocks back and lower the bar in front of your legs, keeping your back straight. When the bar is past your knees, bend your knees and lower the bar to the floor.
Tips
- Be sure to keep your arms and back straight, your torso straight, and your feet and knees pointing in the same direction.
- At the top of the lift, do not overexert your back.
Alternative Exercises
Reverse Lunges
A lower-body strength exercise stepping backward into a lunge, emphasizing glutes, quads, and balance while reducing knee stress compared to forward lunges.
Alternating Reverse Lunges
A lower-body strength exercise targeting the quads, glutes, and hamstrings, performed by stepping backward into successive lunges to build balance, stability, and unilateral leg strength.
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