Glutes

Hinge

45 degree back extension

Squeeze up with the glutes, stop level.

Bodyweight

Hinge

90 degree back extension

Hips on the pad, rise until you are level.

Bodyweight

Squat

Barbell back squat

Brace the belly, knees track the toes.

Barbell

Squat

Barbell front squat

Elbows high, keep the chest tall.

Barbell

Hinge

Barbell hip thrust

Tuck the chin, squeeze glutes at the top.

Barbell

Squat

Belt squat

Hips under the belt, chest up.

Machines and cables

Core anti-extension

Bird dog

Reach long, keep the hips square.

Bodyweight

Lunge

Bodyweight reverse lunge

Step back, drop the back knee down.

Bodyweight

Squat

Bodyweight squat

Sit back, keep the heels down.

Bodyweight

Squat

Box jump and step down

Jump up, land soft, step down.

Bodyweight

Squat

Box squat

Sit back to touch, stay tight on the box.

Barbell

Squat

Broad jump

Swing, jump forward, land soft.

Bodyweight

Hip isolation

Cable glute kickback

Squeeze the glute, don't arch the back.

Machines and cables

Hinge

Cable pull-through

Hinge at the hips, squeeze glutes to stand.

Machines and cables

Hinge

Conventional deadlift

Flat back, take the slack out first.

Barbell

Hinge

Dumbbell Romanian deadlift

Hinge to the hamstring stretch, no further.

Dumbbells

Lunge

Dumbbell reverse lunge

Step back, drop the back knee down.

Dumbbells

Lunge

Dumbbell split squat

Drop straight down, front heel planted.

Dumbbells

Lunge

Dumbbell step-up

Push through the top foot to stand.

Dumbbells

Hip isolation

Glute bridge

Drive through the heels, squeeze glutes.

Bodyweight

Hip isolation

Glute bridge hold

Hold the top, glutes tight, ribs down.

Bodyweight

Knee isolation

Glute ham raise

Curl up from the knees, hips stay straight.

Bodyweight

Squat

Goblet squat

Elbows inside the knees at the bottom.

Dumbbells

Hinge

Good morning

Soft knees, hinge with a flat back.

Barbell

Squat

Hack squat

Back flat on the pad, knees track the toes.

Machines and cables

Hinge

Kettlebell swing

Snap the hips, let the bell float.

Dumbbells

Squat

Leg press

Stop before the hips round off the pad.

Machines and cables

Hip isolation

Machine glute kickback

Squeeze the glute, don't arch the back.

Machines and cables

Hip isolation

Machine hip abduction

Push the knees out slowly, sit tall.

Machines and cables

Hinge

Machine hip thrust

Squeeze the glutes, ribs stay down.

Machines and cables

Squat

Pendulum squat

Back on the pad, sink deep, drive up.

Machines and cables

Hinge

Rack pull

Bar from the pins, hips through.

Barbell

Lunge

Rear-foot-elevated split squat

Drop straight down over the front foot.

Dumbbells

Hinge

Reverse hyperextension

Squeeze the glutes, legs up to level.

Bodyweight

Hinge

Romanian deadlift

Hinge to the hamstring stretch, no further.

Barbell

Lunge

Shin-height step-up

Step onto something no higher than mid shin.

Bodyweight

Hip isolation

Side-lying hip abduction

Lift with the heel, don't roll back.

Bodyweight

Hinge

Single-leg Romanian deadlift

Keep the hips square as you hinge.

Bodyweight

Hip isolation

Single-leg glute bridge

Hips level, drive through the heel.

Bodyweight

Squat

Single-leg leg press

One foot mid platform, hips stay down.

Machines and cables

Squat

Sit-to-stand squat

Sit to the seat, stand up. No lower.

Bodyweight

Carry

Sled push

Stay low, drive through the legs.

Machines and cables

Hinge

Smith machine hip thrust

Chin tucked, drive the hips up.

Machines and cables

Squat

Smith machine squat

Brace the belly, knees track the toes.

Machines and cables

Hip isolation

Standing cable hip abduction

Lift the leg out to the side, stay tall.

Machines and cables

Hinge

Stiff-leg deadlift

Knees almost straight, push the hips back.

Barbell

Hinge

Sumo deadlift

Flat back, knees out over the toes.

Barbell

Hinge

Trap bar deadlift

Flat back, push the floor away.

Barbell

Lunge

Vest reverse lunge

Step back, drop the back knee down.

Bodyweight

Squat

Vest squat

Sit back, keep the heels down.

Bodyweight

Lunge

Vest step-up

Push through the top foot to stand.

Bodyweight

Lunge

Walking lunge

Drop the back knee, front shin tall.

Dumbbells