Bodyweight Reverse Lunge

Setup - Stand upright with your feet hip width apart and your hands on your hips - Engage your core and keep your chest tall, maintaining good posture throughout the movement Movement - Take a step backward with your right leg, keeping your hips square and your torso upright - As you take a step back, lower your body by bending both knees. Your front knee should be directly above your ankle and bent at about a 90 degree angle, while your back knee should lower towards the floor - Your back knee should come close to your ground, but not touch it - Push through the heel of your front foot to return to the starting position, standing up and bringing your back foot back to the original standing position

Lying Hamstring Curl

Setup - Lie face down on the machine with legs fully extended and your ankles placed under the padded lever. Adjust the machine's ankle pad so that it rests comfortably on your lower calves Movement -Engage your core and hamstrings, then bend your knees to curl the padded lever towards your glutes - Once curled as far as possible, slowly descend your legs back down to the starting position

Leg Press

Setup - Sit down at leg press machine and adjust the seat so that your knees are at about a 90 degree angle when your feet are on the footplate - Place your feet shoulder width apart on the footplate and grasp the handles of the machine for support Movement - To begin the movement slowly bend your knees and allow the footplate to move towards your body - Continue lowering the weight until your knees form a 90 degree angle or slightly deeper - Press through your heels and the balls of your feet to rise back up to the starting position

Barbell RDLs

Setup - Set up barbell on the floor right in front of you - Stand with your feet hip width apart, with your toes pointing straight ahead - Bend down and grip the bar with an overhand grip, or a mixed grip. Your hands should be outside of your knees - Set your shoulders back and down, and keep your back straight by engaging your core Movement - Start the movement by pushing your hips back with a slight bend in your knees throughout the movement - As you push your hips back, lower the barbell by allowing your torso to lean forward. Keep your back flat and your core engaged -Continue to push your hips back, lowering the barbell towards the middle of your shins. The barbell should travel in a straight line, staying close to your body as you descend - You should feel a stretch in your glutes and hamstrings as you lower the bar. From here return to the standing position by driving your hips forward and pushing all the weight through your heels

Barbell B-Stance Kas Hip Thrusts

Setup - Set yourself up sitting in front of a bench or elevated surface in a V position. Rest your upper back on the bench with your feet flat on the ground, externally pointed outwards slightly and shoulder width apart - Set the barbell across your hips Movement - Begin by driving through the heel of your working leg, thrusting your hips upward towards the ceiling. Squeeze your glutes and hamstrings as you lift your hips. Ensure that you are transferring most of the weight onto your working leg, the non working leg is just a guide - As you extend your hips, aim to bring your body into a straight line from your shoulders to your knees. Ensure your core is engaged throughout the entire movement -Slowly lower your hips back down to the halfway point of your thrust (Kas Hipthrusts are a glute focused exercise that involves extending yours hips while keeping a shorter range of motion) -Complete each leg for desired reps, then switch legs

Walk Incline

Walk at an incline of specific %

Banded Squat with Shoulder-Anchored Resistance

Setup - Step into the centre of the resistance band with your feet about hip-width apart, ensuring that the band is lying flat under the arches of both feet - Take both ends of the band and bring them over your shoulders - The band should rest on the back of your shoulders - Stand up tall with your chest lifted and core engaged - Your feet should be flat on the ground, and your knees should be slightly soft Movement - Lower your body until your thighs are parallel to the ground, or go deeper if you have the mobility for it. Ensure that your knees don’t extend past your toes - Keep your core tight and maintain a neutral spine - Push through your heels and straighten your legs to return to the starting position. As you rise, focus on driving your hips forward and squeezing your glutes

Banded Fire Hydrants

Setup - Place a resistance band around your thighs, or above your knees - Begin on all fours with your wrists directly under your shoulders and knees directly under your hips. Keep your back neutral and engage your core for stability Movement - Keeping your knee bent at about a 90 degree angle, lift one leg out to the side. Focus on keeping your pelvis stable - Raise your leg to about hip height. Engage your glutes at the top - Slowly lower your leg back down to the starting position, resisting the bands tension on the way down

Banded Abductors

Setup - Loop a band around your thighs with your feet shoulder width apart Movement - Push your knees outwards against the resistance of the bench, focusing on abducting your legs while maintaining proper knee alignment. Your feet should remain pointing straight ahead or slightly outward - Slowly return your knees to the starting position, maintaining control over the resistance

Banded Crab Walk

Setup - Loop a resistance band around your legs - Stand tall with your feet shoulder width apart, ensuring that there is some tension in the band - Slightly bend your knees into a half squat position Movement - Step to the side with your right foot, keeping tension in the band. Ensure that your feet remain apart, resisting the pull of the band - As you step to the right, your left leg follows and then from the left foot you step to the right and repeat

Banded Hip Thrust with Abduction

Setup - Place a resistance band around your legs, just above your knees - Lie on the ground with your back flat against the floor. Bend your legs and press your feet flat onto the floor - Place your hands face down on the floor beside you Movement - Start by driving through your heels to push your hips upward - As you raise your hips, squeeze your glutes and core to lift your pelvis towards the ceiling - At the top of the movement, your body should form a straight line from your shoulders to your knees. Push your knees outwards against the resistance of the band - Lower your hips back down slowly, maintaining tension in the band

Cable Kickbacks

Setup - Attach an ankle strap to the low pulley on the cable machine Movement - Initiate the movement by driving the strapped leg backwards on a slight angle, extending your hip fully as you press the leg towards the back - Keep your knee straight but not locked, and squeeze the glute at the top of the movement as you extend your leg as far back as possible - Gradually lower the leg back to the starting position, maintaining tension on the cable

Smith Machine Step Ups

Setup - Set up a bench directly under the smith machine bar and adjust bar to desired height - Place one foot on bench and have the other on the ground for support - Position bar on the upper traps, keeping your torso upright and core engaged Movement - Push through heel of the foot that's on the bench, and push your body upwards - Drive through the elevated leg, extending your hip and knee as you step up onto the bench - At the top of the movement, both of your legs should be extended with the foot that was on the ground now positioned on the floor beside the bench - Slowly lower the elevated leg back to the floor pushing all the weight through your heels, keeping tension on your working leg and returning back to the starting position

Air Squats

Setup - Stand with your feet about shoulder-width apart, with your toes slightly pointing outwards - Keep your chest up, shoulders back, and engage your core Movement - Begin by pushing your hips back - Bend your knees, ensuring they track over your toes but don't go beyond them - Lower your body until your thighs are parallel to the ground - Keep your weight in your heels, and try to keep your knees in line with your toes - Push through your heels to stand back up, straightening your legs and returning to the starting position

Leg Extensions

Setup - Sit back onto the machine, adjust backrest so that your knees are aligned with the pivot point of the machine. Your knees should be at a 90 degree angle - Adjust the foot pad so that it sits comfortably just above your ankles Movement - Slowly extend your legs by straightening your knees to be fully extended - At the top of this movement squeeze and hold for 1-2 seconds and then begin to slowly lower your legs back down to the starting position

Dumbbell Glute Bridge

Setup - Lie flat on the ground with your legs bent and feet flat on the ground. Your feet should be positioned shoulder width apart, externally pointed outwards slightly - Rest a dumbbell over your hips or upper thighs and cup it with your hands to keep it stable Movement - Press your feet firmly into the floor and begin driving your hips up towards the ceiling. Focus on pushing through your heels while keeping your back flat on the ground - As you push upward, squeeze your glutes at the top of the movement - At the top of the thrust, your body should form a straight line from your shoulders to your knees - Slowly lower your hips back down to the floor

Body Weight Glute Bridge

Setup - Lie on your back with your knees bent and feet flat on the floor, hip-width apart. Place your arms at your sides with palms facing down Movement - Brace your core and press your lower back slightly into the floor to maintain stability - Push through your heels and squeeze your glutes to lift your hips toward the ceiling. Your body should form a straight line from your shoulders to your knees - Pause at the top for 1-2 seconds, focusing on glute activation - Slowly lower your hips back to the floor without letting them completely rest, keeping tension in your glutes

Jump Squats

Setup - Stand with your feet shoulder width apart, toes pointed slightly outward, hands by your sides Movement - Swing your arms forward, cupping your hands together as you lower your body into a squat by bending your knees and pushing your hips back - Go down until your thighs are parallel to the floor, pushing all the weight through your heels - Push through your heels and explode upward as powerfully as you can. Use momentum in your arms and legs to propel yourself into the jump - Land softly by using your knees, forming a squat and repeat the movement

Banded Kickbacks With Pulse

Banded Kickbacks with Pulse target the glutes by extending the leg backward against a resistance band and adding small pulses at the top to boost activation, hip stability, and strength How to Perform - Start on all fours with a resistance band looped around your thighs, just above your knees - Lift one leg, driving your heel up toward the ceiling against the band’s resistance - At the top, perform small pulses by lifting and lowering the leg a few inches. Lower the leg back down with control

Seated Single Leg Quad Stretch

The Seated Single Leg Quad Stretch targets the quads by bending one knee while seated and pulling the foot toward the glutes. It helps improve thigh flexibility, reduces muscle tightness, and can relieve tension in the hips and knees How to Perform - Place one leg behind your hip and one leg stretched out flat on the floor - Place both hands behind your back and lean backwards to feel a comfortable stretch in your quadricep