Glute Form

Hip Thrusts- Start by sitting on the ground with your upper back against a bench or elevated surface. Roll a barbell over your legs, positioning it in the crease of your hips. Bend your knees and plant your feet flat on the ground, about shoulder-width apart. Engage your core and drive through your heels to lift your hips towards the ceiling, fully extending your hips at the top of the movement. Ensure that your shoulder blades remain on the bench and your chin is tucked to protect your neck. Lower your hips back down to the starting position and repeat the exercise.

Barbell Squats- Start by positioning the barbell across your upper back, gripping it firmly with both hands just beyond shoulder-width. Stand with your feet shoulder-width apart, toes slightly pointed outward. Engage your core and keep your chest up as you lower your body by bending at the hips and knees, ensuring your knees track over your toes. Descend until your thighs are parallel to the ground or lower, maintaining a straight back and avoiding any excessive forward lean. Push through your heels to rise back up to the starting position, fully extending your legs and returning to a standing posture.

Standing Glute Kickbacks- Start by setting the cable pulley at the lowest position. Attach an ankle strap to the cable and secure it around your ankle. Stand facing the machine, with your feet hip-width apart and your knees slightly bent for stability. Shift your weight onto the leg opposite the cable machine. Keeping your core engaged, hinge slightly at your hips while maintaining a straight back. Lift the leg attached to the cable behind you in a controlled manner, focusing on squeezing your glutes at the top of the movement. Avoid arching your back or swinging your leg; instead, aim for a smooth, steady motion. Slowly return your leg to the starting position without letting the weight rest.

Hamstring Curls- Start by adjusting the machine to suit your height and leg length. Sit on the machine with your back securely against the pad and your legs extended straight in front of you. Position the padded lever just above your heels so that it rests comfortably on your ankles. Grasp the side handles for stability, and engage your core. Slowly bend your knees to pull the lever down towards your glutes, ensuring that your movements are controlled. Avoid arching your back or lifting your hips off the seat during the motion. Once you reach the top of the movement, pause briefly, then return to the starting position in a controlled manner.

Step Ups- Start by selecting a sturdy platform, such as a bench or step, that is at an appropriate height for your fitness level. Stand facing the platform with your feet shoulder-width apart. Step up with one foot, pressing through your heel, and bringing your other knee up towards your chest as you rise. Make sure to keep your torso upright and engage your core throughout the movement to maintain balance. Step back down with the same foot, then repeat with the opposite leg. Aim for controlled movements rather than rushing, and ensure that your knees stay aligned with your toes during each step.

Kettlebell Swings- Start by standing with your feet shoulder-width apart, holding the kettlebell with both hands in front of you. Bend slightly at the knees while hinging at the hips, lowering the kettlebell between your legs. Keep your back straight and core engaged. As you push through your heels, thrust your hips forward, allowing the kettlebell to swing upward to shoulder height. Your arms should remain straight, using the momentum from your hips rather than your arms to propel the kettlebell. As it descends, let it swing back down between your legs, and repeat the movement.

Lunges- Start by standing tall with your feet hip-width apart. Step forward with your right foot, lowering your body until your right thigh is parallel to the ground and your knee is directly above your ankle. Ensure your left knee is just above the floor, keeping your torso upright and engaging your core throughout the movement. Push through your right heel to return to the starting position and alternate legs. It's crucial to maintain a straight back and avoid leaning forward, as this can lead to injury. Additionally, be mindful of your foot placement; your front knee should not extend beyond your toes. A dumbbell can be added in each hand to make this exercise more challenging.

Squat Jumps- Start by standing with your feet shoulder-width apart and your toes slightly pointed outward. Begin by lowering your body into a squat position, bending your knees and pushing your hips back as though you are sitting in a chair. Keep your chest up and your back straight throughout the movement. Once you reach a comfortable squat depth, drive through your heels and explode upward, jumping as high as you can. As you jump, extend your arms overhead to gain momentum. Land softly by bending your knees and returning to the squat position to absorb the impact. Ensure that your knees do not extend beyond your toes during the movement to avoid injury.

Romanian Deadlifts- Start by standing with your feet hip-width apart, holding a barbell or dumbbells at thigh level. Keep your shoulders back and engage your core as you hinge at the hips, pushing them backward while maintaining a slight bend in your knees. Lower the weights along the front of your legs, keeping them close to your body. Your back should remain straight, avoiding any rounding. Lower the weights until you feel a stretch in your hamstrings, typically when the barbell or dumbbells are just below your knees. To return to the starting position, press through your heels and drive your hips forward while keeping your chest up.

Bulgarian Split Squats- Start by standing a couple of feet in front of a bench or elevated surface. Place one foot on the bench behind you, with the top of your foot touching the bench and the sole of your foot facing the celling. Ensure your other foot is flat on the ground. Engage your core and maintain a neutral spine throughout the movement. Lower your body by bending the front knee, keeping it aligned over the ankle, while the back knee descends towards the floor. Aim for your front thigh to be parallel to the ground, ensuring the movement is controlled. Push through your front heel to return to the starting position. A dumbbell can be added in each hand to make this exercise more challenging.

Seated Leg Press- Start by adjusting the seat and footplate to suit your height and comfort. Sit down with your back firmly against the backrest and place your feet shoulder-width apart on the footplate, ensuring that your heels are flat and your toes are slightly pointed outwards. Grasp the handles or sides of the seat for support. Slowly bend your knees and lower the footplate toward your body while keeping your back pressed against the seat, ensuring your knees track over your toes. Push through your heels to extend your legs back to the starting position, fully engaging your quadriceps, hamstrings, and glutes without locking your knees at the top.

Sumo Deadlifts- Start by positioning your feet wider than shoulder-width apart, with your toes pointed slightly outward. Approach the barbell so that it is directly over the middle of your feet. Bend at your hips and knees to lower your body, maintaining a neutral spine. Grasp the bar with a grip that is inside your legs. Engage your core and, as you lift, push through your heels, extending your hips and knees simultaneously. Keep the bar close to your body throughout the movement. Stand tall at the top without arching your back, then lower the bar back down in a controlled manner.

Seated Leg Extension- Start by sitting on a leg extension machine with your back firmly against the padded seat. Adjust the device so that the padded bar rests just above your ankles. With your feet shoulder-width apart, grip the handles or sides of the seat for support. Engage your core and slowly extend your legs upward until they are fully straightened, ensuring that your knees do not lock at the top. Hold the position briefly, then lower your legs back down to the starting point in a controlled motion. Avoid using momentum to lift the weights; instead, focus on the contraction of your quadriceps throughout the movement.

Calf Raises- Stand upright with your feet shoulder-width apart and your weight evenly distributed between your legs. Begin by rising onto the balls of your feet, lifting your heels off the ground. Keep your core engaged and your back straight throughout the movement. As you rise, avoid leaning forward or backward; instead, maintain a stable posture. Hold the elevated position for a moment to maximize the contraction in your calf muscles. Slowly lower your heels back down to the starting position. You can perform this exercise on flat ground or use a step for added range of motion. You can also use a seated calf raise machine if your gym has one.

Single Leg Hip Bridge- Start by lying on your back with your knees bent and feet flat on the floor, hip-width apart. Extend one leg straight up toward the ceiling while keeping the opposite foot firmly planted. Engage your core and press through the heel of the grounded foot to lift your hips off the floor. Your body should form a straight line from your shoulders to the knee of the extended leg at the top of the movement. Hold this position for a moment, ensuring that your hips remain level and your glutes are activated. Slowly lower your hips back to the ground, maintaining control throughout the movement.