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 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 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 Goblet Squat is a squat variation with the weight (kettlebell or dumbbell) held close to the chest.
The Single Leg Romanian Deadlift is a one leg hip hinge that strengthens hamstrings, glutes while improving balance and mobility.
Knee Banded Cha Cha is a 3 way exercise that strengthens the gluteus medius and hip stabilizers.
Bodyweight Hip Thrust is an excellent glute and hamstring strengthening exercises that can be performed anywhere without equipment.
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.
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.
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.