Proper Form

Butt Lift (Bridge) Guide

1. Lie flat on the floor on your back with the hands by your side and your knees bent. Your feet should be placed around shoulder width. This will be your starting position.
2. Pushing mainly with your heels, lift your hips off the floor while keeping your back straight. Breathe out as you perform this part of the motion and hold at the top for a second.
3. Slowly go back to the starting position as you breathe in.

Glute Kickback Guide

• Kneel on the floor or an exercise mat and bend at the waist with your arms extended in front of you (perpendicular to the torso) in order to get into a kneeling push-up position but with the arms spaced at shoulder width. Your head should be looking forward and the bend of the knees should create a 90-degree angle between the hamstrings and the calves. This will be your starting position.
• As you exhale, lift up your right leg until the hamstrings are in line with the back while maintaining the 90-degree angle bend. Contract the glutes throughout this movement and hold the contraction at the top for a second. Tip: At the end of the movement the upper leg should be parallel to the floor while the calf should be perpendicular to it.
• Go back to the initial position as you inhale and now repeat with the left leg.
• Grasp a couple of dumbbells holding them by your side at arm's length.
• Stand with your torso straight and your legs spaced using a shoulder width or narrower stance. The knees should be slightly bent. This is your starting position.
• Keeping the knees stationary, lower the dumbbells to over the top of your feet by bending at the waist while keeping your back straight. Keep moving forward as if you were going to pick something from the floor until you feel a stretch on the hamstrings. Exhale as you perform this movement
• Start bringing your torso up straight again by extending your hips and waist until you are back at the starting position. Inhale as you perform this movement.

Stiff-Legged Dumbbell Deadlift Guide

Grasp a couple of dumbbells holding them by your side at arm's length.

• Stand with your torso straight and your legs spaced using a shoulder width or narrower stance. The knees should be slightly bent. This is your starting position.
• Keeping the knees stationary, lower the dumbbells to over the top of your feet by bending at the waist while keeping your back straight. Keep moving forward as if you were going to pick something from the floor until you feel a stretch on the hamstrings. Exhale as you perform this movement
• Start bringing your torso up straight again by extending your hips and waist until you are back at the starting position. Inhale as you perform this movement.