The Single Leg Hip Thrust is a great way to increase difficulty to a bodyweight hip thrust without equipment. Tips - push through the heels, do not arch the back, feel the exercise in the glutes not the hamstrings or the quadriceps.

The Barbell Hip Thrust is a premier glute building movement. You can start with bodyweight, move to dumbbells and then to a barbell. The Barbell Hip Thrust is a relatively safe exercise that builds glute and leg strength. This is a great exercise to learn how to move heavier weight. Tips: push through the heels, do not arch the back, feel the exercise in the glutes not the hamstrings or the quadriceps.

The Bench Push Up is an excellent bodyweight exercises that strengthens the chest, shoulders, arms, abdominal and back muscles. Using a bench (or wall) is a great way to work towards a floor push up. Start in a rigid plank position, neutral neck, shoulders in line with wrists. Maintain rigidity while lowering, shoulder blades slightly retract. Once torso touches the bench or the floor, press the ground away to come up. Do not compromise a rigid, braced spine.

The Turkish Get-Up is a complex full body exercise that combines almost every shape your body needs to move through and every movement pattern necessary for development and function. It has taken me many years to learn how to do this exercise and continues to teach me a lot.

The Bulgarian Split Squat is a powerful exercise that I would not live without. You can get really strong with this exercise in glutes, hamstrings and quadriceps without using a barbell. The stretch/strength aspect in the hips is especially beneficial. Bulgarian Split Squats greatly improve balance and stability.

Single Leg Hamstring Curl on Roller is just like the Hamstring Curl on Roller but MUCH harder! Single leg exercises help you identify and address strength imbalances. Single leg exercises require more effort to stabilize the body which is beneficial for core strength.

The Single Leg 45 Degree Hyper is a more advanced version of the two leg 45 degree hyper. Using only one leg allows the lifter to learn about the differences between the right and left sides. This method is a great way to add load to the 45 degree hyper without adding weight. Notice that there is NO spinal movement, just a Hip Hinge.

The Romanian Deadlift is a variation of the conventional deadlift that emphasizes the hip hinge movement pattern. It starts from a standing position with the barbell or dumbbells in hand. The lifter lowers the bar down the shins while maintaining a slight bend in the knees. Notice that there is NO spinal movement, just a hip hinge. The Romanian Deadlift primarily stretches and strengthens the hamstrings and the glutes.

The Single Leg Romanian Deadlift using a hamstring roller stretches and strengthens the hamstrings and glutes on 1 leg. This method helps the lifter learn about and hopefully rectify the differences between the right and left leg. This method is also great for working on balance. Weights can be added as needed. Notice that there is NO spinal movement, just a hip hinge.