Lower Body Archives Page 2 of 4 | Redefining Strength

The Squat Destruction Workout

by Cori Lefkowith | Jun 26, 2015

WARM UP
Stretch and Roll Out:
Calves
Hamstrings
Groin
Hips/Glutes
Back

WORKOUT

For each circuit, complete the hold then the reps of the weighted move and then the bodyweight movement. Rest 60 to 90 seconds between rounds. You will be rested but not fully rested when you go. Do not shorten the rest time especially if it means you can’t maintain what you did the round before. Rest 2-3 minutes between circuits.

CIRCUIT #1:
30 seconds Wall Sit
10-15 reps Dumbbell Squat to Press
15-20 reps Squat Jacks

CIRCUIT #2:
30 seconds Sumo Stance Squat Hold
10-15 reps (KB) Sumo Squat
15-20 reps Toe Squat

COOL DOWN
Stretch and Roll Out:
Calves
Hamstrings
Groin
Hips/Glutes
Back

NOTES:

Before the workout, in your Warm Up, it would be good to really loosen up your hips and also really activate your glutes. Include maybe some Bridges and even some Fire Hydrants to get your glutes working and your hips open before you squat. If your inner thighs are also tight, make sure to loosen them up before the Sumo Squats!

Do the most challenging variation of each move that you can, but try not to rest between moves. Only really rest between rounds, which may mean your quads feel extremely burned out by the end of the round. You may have to start with light weights as well!

EXERCISE DESCRIPTIONS:

Wall Sit – To do the Wall Sit, you will sit against the wall. Stand with your back to a wall and your feet about hip-width apart. Then sink down into a squat and press your back into the wall behind you. When you sink into the squat, try to get your quads parallel to the ground and make sure your ankles are aligned under your knees. Hold there and drive your back into the wall. You can also do this with a narrow or wide stance if you want to mix it up. If you start to feel this in your low back, try engaging your core with a pelvic tilt. Press your low back toward the wall. To make this move easier, don’t sink as low in the squat or move your feet out just a bit from the wall. Do not let your ankles get too far out in front of your knees though. To make this move harder, hold a weight or even try a Single Leg Wall Sit.

Dumbbell Squat to Press – To do the Dumbbell Squat to Press, grab a dumbbell in each hand and bring the weights up to your shoulders. You can hold the weights with your palms facing forward or with your palms facing in toward each other. Holding the weights at your shoulders, squat down sinking as low as you can. Then drive back up to standing and press the weights straight up overhead. Make sure you don’t go forward as you squat down. Also make sure to press the weights straight up. Do not let your arms go out wide or all over the place. The more you use your legs to press, the easier it should be on your upper body to press the weights. If you want to do a stricter press, squat then stand up and press once you are fully standing.

Squat Jacks – To do Squat Jacks, start standing with your feet together. Reach your hands up overhead and then sink into a little squat. Make sure to sit your butt back. This position should look like Chair Pose. Staying low in the squat, jump your feet out wide, about shoulder-width apart. As you jump out, also bring your hands down and in between your legs to reach for the ground. Do not stand up out of the squat as you jump your feet out wide. Try to touch your hands to the ground as you keep your butt down in the squat and chest up. Even try to squat lower as you jump your feet out wide. Then jump your feet back together and bring your hands back overhead. Stay low in the squat the entire time and move quickly. Try not to stand up as you jump your feet back in. However, beginners may need to stand up as they bring their feet together and only squat as they jump their feet out.

Sumo Stance Squat Hold – To do the Sumo Stance Squat Hold, set up with your feet wider than shoulder-width and your toes turned out. Then sit your butt down and back and hold with your quads about parallel to the ground. Keep your chest up and butt down as you hold. Do not let your heels come up or your knees cave in.
(KB) Sumo Squat – To do the Sumo Squat with a kettlebell, hold a kettlebell in both hands and set your feet wider than shoulder-width apart. Turn your toes out slightly as you stand in a wide stance with the kettlebell hanging down in front of you. Squat down, sitting your butt down and back. Do not let your knees cave in as you squat. Drop the kettlebell to the ground but do not round forward. Then drive back up to standing and squeeze your glutes at the top.

Toe Squat – To do the Toe Squat, set up with your feet wider than shoulder-width and toes slightly turned out. Then press up as high as you can onto your toes. Keeping your chest up and heels up off the ground, squat down as low as you can. Sit your butt down and back while staying balanced and then come back up to standing. Try not to touch your heels down between reps. Sink as low as you can and move in a slow and controlled fashion.

The Functional Leg Workout

by Cori Lefkowith | Apr 10, 2015

WARM UP
Stretch and Roll Out:
Calves
Hamstrings
Groin
Hips/Glutes
Back

WORKOUT

Complete 3-5 rounds of the first exercise, resting 1-2 minutes between rounds. Then rest 2-3 minutes before moving on to the supplemental supersets. Complete 5-8 rounds of each superset. Rest 30 seconds between rounds of the supersets and 1-2 minutes between supersets.

EXERCISE:
8-12 reps per side 3-Count Eccentric 1/2 Squat, 1/2 Deadlift

SUPERSET #1:
30 seconds Duck Under Lunge
30 seconds Farmer’s Walk
30 seconds Rest

SUPERSET #2:
30 seconds Get Up Lunge
30 seconds Kettlebell Swings
30 seconds Rest

COOL DOWN
Stretch and Roll Out:
Calves
Hamstrings
Groin
Hips/Glutes
Back

NOTES:

For the first exercise, focus on the slow tempo and adding as much weight as you can while maintaining good form.

For all of the timed movements, pick a variation that challenges you but that allows you to move the entire 30 seconds. If you rest, you won’t get as much out of the 30 seconds. Only add weight or make the move more challenging if you can keep working at a consistent pace the entire time.

EXERCISE DESCRIPTIONS:

3-Count Eccentric 1/2 Squat, 1/2 Deadlift – To do the 1/2 Squat, 1/2 Deadlift, start by standing on your right leg. Then start to bend your right knee as you drive your left leg back and hinge over. Keep your back flat as you hinge over and sit your butt back. You are going to hinge over as you also squat down on your right leg. Try to touch the ground without rounding your low back. Make sure to push your butt back as you sit back in your heel and squat down. Take 3 seconds or a 3 count to hinge over and touch the ground. Once you’ve gone as low as you can, you will come back up to standing. Try not to touch your left toe down between reps. Hinge back over, sitting your butt back as you bend your standing leg to squat down. Touch the ground and come back up. Go as low as you can each time and take 3 seconds to lower down. The more you bend your knee as you hinge over, the harder the move will be.

Duck Under Lunge – To do the Duck Under Lunge, hold the sandbag up at your chest with your arms wrapped around it. Then squat down, sitting your butt back while keeping your chest up. To come up out of the squat, rotate toward the right, pivoting your left foot. Stand up nice and tall, facing to the right with your back leg in triple extension. Do not let your foot stay put and your knee cave in. Pivot your back foot so that, when you straighten your leg, your ankle, knee and hip are all in line. Then sink down into a lunge and pivot into a squat. From the squat, pivot and rotate up toward the left side, pivoting your right foot. Keep your chest up the entire time. Do not let your back round toward the ground. Also do not lean forward to try to get lower to the ground. Sink as low as you can in the squat without your form breaking down then quickly pivot up to each side. As you get comfortable with the move, try to make it as fluid as possible. The move should look like a “U” shape. You will sink down into a little lunge and pivot into a squat before rotating into a lunge on the other side and standing up. Beginners may need to make it look more like a “V” until their hips open up more. Beginners may also need to drop the weight or not go as low.

Farmer’s Walk – To do a Farmer’s Walk, you can hold dumbbells, kettlebells, water jugs or any sort of weights in each hand. Use as heavy a weight as you can grip while maintaining a nice tall posture. Stand up nice and tall with your arms down by your sides and your chest pressed out. Make sure your core is braced so you don’t feel your low back engaging. Holding the weights in each hand begin to walk forward, making sure the weights aren’t resting on your legs. Hold them just off your thighs. Walk around for a set distance or an amount of time, maintaining perfect posture. You want to use weights that challenge you and make you want to drop them just before the time or distance is out. Do not let your head jut forward or your shoulders round. Do not let the weights rest on your legs. Keep your core tight and glutes engaged as you walk with your shoulders down and back and your head up.

Get Up Lunge – To do the Get Up Lunge, start standing with your feet together. Then sit your butt back and sink into a little squat. Then lunge back to half kneeling on the ground. Keep your chest up as you half kneel down. Lunge back on the other leg until you are fully kneeling on the ground. Keep your chest up and back flat as you come to kneeling. Then step one foot forward to return to half kneeling before pushing back up into the little squat. Repeat either lunging back with the same leg or by alternating sides. To make this move harder, add a weight. Beginners may need to add a pad under their knees if they can’t get all the way down to the ground. Make sure that even when you stand up, you don’t completely extend your legs. You want to stay in that little squat even at the top so your legs are working the entire time.

Kettlebell Swings – For Kettlebell Swing form and variations, click here.

The 100 Rep Glute Bridge Challenge

by Cori Lefkowith | Mar 22, 2015

WARM UP
Stretch and Roll Out:
Feet
Shins
Calves
IT Bands
Hips/Glutes
Groin
Quads
Hamstrings

ACTIVATION

Complete 1 round of the circuit below.

CIRCUIT:
15 reps Glute Bridges
15 reps Table Top Bridge
10 reps each side Fire Hydrants

WORKOUT

You will first complete all 100 reps of the Glute Bridges before moving on to the supplemental circuit.

For the 100 rep Glute Bridge Challenge, the best you can do with a weight is 5 rounds of 20 reps so pick a weight that is challenging for at least 20 reps if not 10 or even 15. Rest 30-90 seconds between rounds of the Glute Bridges. Do not rest shorter or longer.

If you can’t complete 20 reps in a row, rest and then try again. Your goal is to get the 100 reps in as few sets as possible (aka 5 sets of 20 reps).

Rest 2-3 minutes after you finish the Glute Bridge Challenge then do 3-5 rounds of the supplemental circuit.

GLUTE BRIDGE CHALLENGE:
Pick as heavy a weight as possible and do the 100 reps. Record your weight, rest times and reps/sets. Try to beat that next time, upping the weight if you accomplish 5 sets of 20 reps. This only works if you choose a challenging weight. If you don’t get 5 sets of 20 reps and it takes you 6,7 or even 8 sets to get the 100, keep that weight next time and try again.
100 Reps Weighted Glute Bridges

CIRCUIT:
10-15 reps 3-Count 1/2 Squat, 1/2 Deadlift
8-12 reps Side to Curtsy Lunge
15-20 reps Reverse Hypers

COOL DOWN
Stretch and Roll Out:
Feet
Shins
Calves
IT Bands
Hips/Glutes
Groin
Quads
Hamstrings

NOTES:

After finishing the Glute Bridge Challenge, your glutes should be pretty smoked. While you want to challenge yourself with the exercises in the Supplemental Circuit, you don’t need to focus on using super heavy weights. Just use weights that challenge you for the reps selected.

EXERCISE DESCRIPTIONS:

Glute Bridges – To do the Basic Glute Bridge for reps, bend your knees and put your feet flat on the ground just close enough that you can graze your heels with your fingertips when you stretch your arms down by your side. Your feet should be about hip-width apart. If you put your feet further away from your glutes, you will engage more hamstring than if you keep your heels in closer to your glutes. Bend your elbows to 90 degrees so that only your upper arms are on the ground. Then drive up through your heels and upper back to lift your glutes off the ground. Drive your hips up as high as possible, squeezing the glutes hard. Keep your belly button drawn in so you don’t hyperextend your back. Focus and consciously squeeze your glutes at the top. Do not push backward off your heels. Make sure you are driving straight up and that your knees aren’t caving in. Squeeze your glutes for second or two at the top and lower all the way back down to the ground before repeating. Do not rush through the move. To make the move harder, hold longer at the top or even slow down the lower back down to the ground. A slower tempo means more time under tension and more work for your glutes.

Table Top Bridge – To do the Table Top Bridge, start seated on the ground with your feet flat on the ground in front of you and your hands on the ground behind you. Squeeze your glutes and lift your hips up as high as you can. Lean your head back and press your chest out as you bridge up. Really feel a nice stretch across your chest and shoulders. Keep your core tight as you bridge up. Try to create a “table” with your body. Drive your hips up as high as you can without hyperextending your low back. Really squeeze your glutes at the top. Hold for a few seconds at the top then lower back down and repeat. Keep the core engaged and even do a pelvic tilt at the top so that you engage your glutes without hyperextending your low back.

Fire Hydrants – To do Fire Hydrants, start on your hands and knees with your hands under your shoulders and your knees under your hips. Flex your feet. Then, keeping your arms straight and your foot flexed, raise your right leg out to the side. Keep your knee bent to 90 degrees as you raise and your ankle in line with your knee. Do not let your foot get above your knee or your knee go up above your foot. Your lower leg should stay in line and be parallel to the ground. Hold at the top then lower back down. Make sure to hold for 1-2 seconds. Do not rush through the lift. Make sure you do not bend your arms or lean away from the leg being raised just to get the leg up higher. Squeeze your butt and make sure you feel it activate. Range of motion isn’t important. Feeling the glute raise the leg and hold is all that matters. Complete all reps on one side before switching.

Weighted Glute Bridges – To do the Weighted Glute Bridge, sit on the ground and roll or place the barbell over your hips. Then lie back and bend your knees with your heels close to your butt. Holding on to the barbell, drive your hips up and squeeze your glutes. Make sure you drive through your heels and upper back to lift straight up. Do not let your knees fall open and do not hyperextend your low back as you squeeze your glutes at the top. Hold for a second or two and lower back down. As you lift, you may find you want to press the barbell down and away onto your thighs to help you squeeze your glutes at the top and keep your core engaged. If you start to rush through, you aren’t completing quality reps and should rest. You need to hold at the top.

3-Count 1/2 Squat, 1/2 Deadlift – To do the ½ Squat, ½ Deadlift, start by standing on your right leg. Start to bend your right knee as you drive your left leg back and hinge over. Keep your back flat as you hinge over and sit your butt back. You are going to hinge over as you also squat down on your right leg. Try to touch the ground without rounding your low back. Make sure to sit back in your heel as you squat down. Once you’ve gone as low as you can, you will come back to standing. Try not to touch your left toe down between reps. Hinge back over, sitting your butt back as you bend your standing leg to squat down. Touch the ground and come back up. Go as low as you can each time. The more you bend your knee as you hinge over, the harder the move will be. Slow down the tempo of this move to make it harder. Take 3-5 seconds to squat down and then quickly pop back up to standing.

Side to Curtsy Lunge – Lunging with the left foot, step the left foot out toward “9″ on the clock. As you lunge out to the side, you are going to bend the left knee and sit your butt back. Keep your right leg straight. Both toes should be pointing straight ahead. Keep your left heel down as you sink into the lunge. Push your butt back and keep your chest up. Then drive back up to standing. If you need to, touch your foot down before moving into the Curtsy Lunge. If you don’t need to, move right into the Curtsy Lunge. After performing the Side Lunge, stand up and lunge back into a Curtsy Lunge with your left foot. Step your left foot back behind your right leg. You will reach your left foot back to about “5″ on the clock. Make sure you step far enough back (do not keep your left foot too close to your right) that you can bend both knees and sink down into a deep lunge. Keep your right heel down on the ground and your chest up. Then come back to standing. Make sure that you feel this lunge in the outside of your right butt cheek when you lunge back with the left leg. Then move back into a Side Lunge and repeat on the same side.

Reverse Hypers – Choose Bent or Straight. You can even switch it up each time you do the workout but stick with one the entire workout. To do the Bent-Knee Reverse Hypers (bottom), lie face down on a bench, box or table. Place your hips right on the edge of the bench and hold on to the bench or something in front of you. If your hips are too far on the bench, you are more likely to hyperextend your low back in an attempt to get your hips up higher. Place your heels together and bend your knees to about 90 degrees. Flex your feet. You can choose to turn your toes out to hit a slightly different aspect of your glutes as well. Then, with your knees bent, kick your heels up toward the ceiling, squeezing your glutes to lift. You can sort of drive up and out a bit to really get your glutes to work. Make sure that you squeeze your glutes as you lift and don’t hyperextend your low back just to get up higher. Lift so that your quads are about parallel to the ground and lower back down. Only lift higher if you don’t feel your lower back take over. You want to focus on and make sure your glutes are working to lift NOT your low back. The most important part is that you feel your glutes tighten. Hold at the top for a second or two to feel your glutes work and then lower back down. You can also add weight to make this move harder. To do a Straight-Leg Reverse Hyper (top), you will set up like you are going to do the Bent-Knee Variation, however, you will keep your legs straight. Still place your heels together though. And you can also choose to turn your toes out to hit a slightly different aspect of your glutes. Then, keeping your legs straight, raise your heels up toward the ceiling. Squeeze your glutes as you lift. Lift till your legs are about parallel to the ground and lower back down. Only lift higher if you don’t feel your lower back take over. You want to focus on and make sure your glutes are working to lift NOT your low back. If you do feel your low back, make sure you are pressing your pelvic down into the bench as you squeeze your glutes to lift. Hold at the top and lower back down. Slow down the tempo or add weight to make the move more challenging.

The Get Rid Of Knee Pain Workout

by Cori Lefkowith | Jan 23, 2015

WARM UP
Stretch and Roll Out:
Feet
Shins
Calves
IT Bands
Hips/Glutes
Groin
Quads
Hamstrings

ACTIVATION
Complete 2 rounds of the circuit below. Hold each pose for 30-45 seconds.

CIRCUIT:
Warrior III
Bull Dog
Side Planks
Glute Bridge with Squeeze Hold

WORKOUT
Complete 4-6 rounds of the circuit below. Rest as needed between exercises, but try to move quickly. Rest up to 1 minute between rounds.

CIRCUIT:
10-15 reps per side Anterior Reach Lunge
10-15 reps per side Step Downs
15-20 reps Bent-Knee Reverse Hypers

FINISHER
Perform 4-6 rounds of a Wall Sit. Hold the Wall Sit for 30 seconds – 1 minute.

EXERCISE:
30 seconds – 1 minute Wall Sit
30 seconds – 1 minute Rest

COOL DOWN
Stretch and Roll Out:
Feet
Shins
Calves
IT Bands
Hips/Glutes
Groin
Quads
Hamstrings

NOTES:
If you have access to weights, you can use them for the Anterior Reach Lunge or just do a few more reps. Also, you can use a step in a staircase if you don’t have a box or bench for Step Downs.

EXERCISE DESCRIPTIONS: For all of the moves included in this post, see our Dealing with Knee Pain post.

Strengthen Your Foundation Workout

by Cori Lefkowith | Jan 16, 2015

WARM UP
Stretch and Roll Out:
Foot
Calves/Shins
Hamstrings
Quads
Groin
Hips/Glutes
Back/Lats

ACTIVATION:

Complete 2 rounds of the following circuit. Hold each move for 30 seconds.

CIRCUIT:
30 seconds Warrior III
30 seconds Scapular Wall Hold
30 seconds Glute Bridge Hold
30 seconds each side Side Plank Holds

WORKOUT

After completing the Activation circuit, complete 4-6 rounds of each superset. Rest up to 1 minute between rounds of each superset and up to 2 minutes between supersets. Then rest up to 2 minutes before doing your 5 minutes of Conditioning.

SUPERSET #1:
8-12 reps per side Single Leg Deadlifts
15-20 reps Suspension Trainer Glute Cherry Bombs

SUPERSET #2:
8-12 reps per side Suspension Trainer Side Balance Lunges
15-20 reps Straight Leg Glute Bridge

CONDITIONING:

Set a timer for 5 minutes. Go through the ladder, mixing up the drills and walking/jogging back to the start before going through another drill. Check out this post for Agility Ladder Drills to try.

COOL DOWN
Stretch and Roll Out:
Foot
Calves/Shins
Hamstrings
Quads
Groin
Hips/Glutes
Back/Lats

NOTES:

Make sure to really roll out and stretch your feet and lower legs. This workout can really help you prevent and alleviate foot and ankle injuries.

Use the activation exercises to get your glutes firing while also building stability in your feet and ankles. Then use the workout to strengthen your feet and lower legs as well as your hamstrings and glutes. The moves will also improve your balance.

The Conditioning at the end will improve your mind-body connection. Make sure to do the agility ladder drills quickly but correctly. Speed is only beneficial if they are done well!

EXERCISE DESCRIPTIONS:

Warrior III – To do the Warrior III pose, balance on one foot with your knee slightly bent. Hinge over at your hips, lifting your back leg toward the wall behind you as you lean your chest over. Pretend you are driving your foot straight back into the wall behind you. As you hold the pose, keep your back flat and your core tight. Reach your hands overhead or back behind you. Hold in this position. Do not let your back round or your other foot touch down. You want a nice straight line from the bottom of your lifted heel to the top of your head. Make sure you do not lock the standing leg out as you hold. Also make sure your hips don’t rotate open up as you hold. Squeeze your glutes to keep your hips level. Beginners may need need to use the wall behind them to help them balance. Stand with a wall behind you and when you hinge over have the lifted foot lightly touch the wall behind you to help you balance.

Scapular Wall Hold – To do the Scapular Wall Hold, stand with your back to the wall just a few inches away. Bend your arms to 90 degrees and drive your elbows back and your chest out. Lean back and place your elbows on the wall with your chest pressed out and your shoulder blades drawn down and back. Do not shrug your shoulders as you drive your elbows back and pinch your shoulder blades down and together. You want to open your chest up toward the ceiling as you lean on your elbows against the wall. Do not let your upper arms or back touch the wall. Relax your head back instead of tucking your chin. Pinch your shoulder blades down and back while keeping your core tight as you lean into the wall. Squeeze your glutes and don’t arch your low back. Really press your chest out so that you feel this move low between your shoulder blades. You don’t have to be at a huge incline or have your feet very far from the wall to feel this move. You may want to work your feet away from the wall as you get stronger, but even very advanced lifters should feel this between their shoulder blades while standing almost upright if they are consciously contracting.

Glute Bridge Hold – To do the Basic Glute Bridge Hold, bend your knees and put your feet flat on the ground just close enough that you can graze your heels with your fingertips when you stretch your arms down by your side. Your feet should be about hip-width apart. You can change up how far your heels are from your butt. If they are further out, you may engage more hamstring. While keeping your heels in closer to your butt will isolate more glute. Then bend your elbows to 90 degrees so that only your upper arms are on the ground. Drive up through your heels and upper back and arm to lift your glutes up off the ground. Drive your hips up as high as possible, squeezing the glutes hard. Keep your belly button drawn in so you don’t hyperextend your back. Do not push backward off your heels. Make sure you are driving straight up almost as if driving your knees forward over your toes. Also, make sure that your knees aren’t caving in or falling open. Squeeze your glutes and hold at the top. Concentrate on feeling your glutes work. Don’t just go through the motions. Actually think about the muscles that should be working!

Side Plank Holds – You can do the Side Plank from your forearm or hand. Doing the Side Plank from your hand is harder and requires more core and shoulder stability. Stacking your feet on top of each other instead of having one foot in front of the other also makes the move harder. Beginners will want to start with a Side Plank from their forearm and knees or knee (you can bend your bottom knee and have your top leg out straight instead of stacking both knees on top of each other). To do the Basic Side Plank from your forearm, set up on your side and prop yourself up on your forearm with your elbow right below your shoulder. Your legs should be out straight. You can either stack your feet or place your top foot on the ground in front of your bottom foot. Then, driving through your forearm and the sides of your feet, lift your bottom hip up off the ground as high as possible while keeping your body in a nice straight line. Squeeze your belly button in toward your spine and keep your glutes tight. Do not let your chest rotate forward toward the ground or your top hand touch the ground. Keep your top hand on your hip or reach it up toward the ceiling.

Single Leg Deadlifts – To do the kettlebell Single Leg Deadlift, hold a kettlebell in each hand down by your sides. Stand on your right leg with your knee slightly bent and your left toe lightly touching the ground. Then lift your left leg back toward the wall behind you as you hinge over, keeping your back flat. As you hinge over, drop the kettlebells down and back. Do not reach them toward the ground and let your back round. Only lower them as far as you can without rounding or “squatting.” Your standing knee should be soft but isn’t going to bend extra as you hinge over. Make sure that as you hinge over you sit back in your heel and then drive through your heel to come back up to standing. You want to feel your hamstring and glute work.

Suspension Trainer Glute Cherry Bombs – To do the Glute Cherry Bomb, place your heels in the suspension trainer straps and lie on your back on the ground. With your legs out straight and your feet close together, bridge up, squeezing your glutes and driving through your heels. Keep your core engaged so you don’t hyperextend your low back. Then curl your heels in toward your butt while maintaining the nice high bridge. Keep your glute engaged. Straighten your legs back out then and, keeping the nice straight bridge, move both feet out laterally, opening your legs up. Keep your hips up high as you spread your legs. Feel the outside of your butt work to open your legs up. Then bring your feet back together and repeat, curling your heels in toward your butt. This is an advanced movement. Beginners may not want to include the curl or may only want to do a single leg curl instead of the double leg curl.

Suspension Trainer Side Balance Lunges – To do the Side Balance Lunge, place one foot on its side in a suspension trainer strap and face to the side. Your leg should be out straight to the side in the strap. Then bend the standing leg and push your butt back as you sink down into a lunge. Let the leg with the foot in the strap slide out to the side as you sit back and down. Keep your chest up. You may hinge forward a bit as you sink but do not let your back round. Then, driving through the standing heel, come back to standing, pulling the leg in the suspension trainer back in toward your standing leg. You will feel your adductors work to pull the leg back in. Do not bend the leg in the suspension trainer. Also make sure to squeeze your glutes as you come back up to standing. Complete all reps on one side before switching. Beginners may want to hold the other strap in their hands to help them balance. Make sure that you don’t put the strap for your foot up too high. The height of the strap will be very dependent on your hip mobility.

Straight Leg Glute Bridge – To do the Straight Leg Glute Bridge, place your heels in the CoreX foot straps. Lie back on the ground with your legs out straight in front of you. You can either bend your elbows to 90 degrees or leave your arms on the ground down by your sides. Squeezing your glutes and driving down through your heels, lift your hips up as high as you can while keeping your legs straight. Keep your abs engaged so that you don’t hyperextend your low back as you lift. Hold at the top for a second and lower back down.