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.
BEGINNER
Power Squat Chops
Power Squat Chops is a good lower body and core exercise. It primarily targets your quads, hamstrings, glutes, and obliques
Demonstration Video
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Target Muscles
Instructions
- Stand with your feet together, arms fully extended above your head, palms clasped.
- Jump with your feet, landing on your hips as you swing your arms diagonally to your side. Hold this position for a moment and then return to the starting position.
Tips
- Crossing your arms with your body, tighten your abs.
- Make sure your knees don't drop as you squat.
Alternative Exercises
Single Leg Glute Bridge
A unilateral glute and hamstring exercise lifting the hips with one leg extended, enhancing glute activation, hip stability, and single-side strength.
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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