Start by engaging your core, with the barbell on your upper back, slowly step back into a reverse lunge, making sure not to slam your knee on the floor, press through the heel of your front foot to stand back to starting position. You can do all on one leg first, or do them alternating.

Beginner...

Find a weight that challenges you, but allows you to keep proper form. Engage your core, slowly drop into a squat, keeping your core engaged & push through your heels. Make sure not to fully lock out your legs.

Beginner: Dumbbell squats or bodyweight-10lbs plates on the machine

Intermediate: 25...

Hold dumbbells in your hands, step one foot on the box or bench and press through your heel to step up, slowly step back down and repeat - you can do all on one side or switch back and forth between legs.

Weight Recommendations:

Beginner: Bodyweight - 7lbs
Intermediate: 10-25lbs
Advanced: 30-65...

Stand with feet wide and toes turned out, then lower into a sumo squat. Stay low and pulse up and down a few inches, keeping your chest lifted and knees tracking over toes.

Weight Recommendations:

Beginner: 5-10lbs
Intermediate: 12-30lbs
Advanced: 35-65+ lbs

*Modification: do these without wei...

Use a barbell. Support upper back on a bench/ thrust machine, press through your heels to drive your glutes up to a tabletop position, then slowly return back down.

Weight Recommendations:

Beginner: Try just the bar first or dumbbells

Intermediate: 15-35lb plates on each side of the barbell
...

Lean your chest forward, engage your core, and kick your leg backwards with the resistance of the cable. Make sure you are not arching your back, move slow & controlled & drive the weight through your glute on the kick and the return motion

Weight Recommendations:

Beginner: 10-20lbs

Intermedia...

Lie on your side with knees bent and a resistance band around your thighs. Keeping feet together, open your top knee like a clam shell, then close.

Equipment: Resistance Band