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
Crossover Dumbbell Step-Up
Crossover Dumbbell Step-Up is a great move that targets and tones your inner and outer thighs, hamstrings, quads, and glutes. This exercise also raises your heart rate, boosts your metabolism, and improves circulation.
Demonstration Video
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Target Muscles
Instructions
- Grab a pair of dumbbells and hold them at arm's length by your side. Stand with one side of your body next to the box. This is your starting position. Place the outside foot in the box, crossing it in front of the other foot.
- Place your foot on the box and lift your body until both legs are straight, then stand on the box. Return to starting position.
Tips
- Don't let your foot on the floor help you. The leg on the box should work.
- Don't let your knee bend inward.
- At the top of the movement, squeeze your buttocks as you stand up.
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.
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