Make sure your 12-16’ bench is secure and won’t slide backward, position your upper back against the bench, curl your arms, dig your triceps into the bench, and make fists with your hands (or put your arms in a T position). With the bottoms of your shoulder blades lined up with the front of the bench, assume your hip thrust stance with weight across the hips, positioning your feet together along your center line. To perform the movement, drive through your heel, raise your hips until they are roughly in line with your grounded knee and shoulders, and squeeze your glute as you reach the top position. Pause in the top position, lower yourself with control, and pause in the bottom position. Repeat.

Dumbbell 1 1/4 Hip Thrust

- Slowly lower the dumbbells with a slight bend in your knees, hinging at the hips and keeping your back straight
- Lower the dumbbells until you feel a slight stretch in your hamstrings
- Drive your hips forward and use your hamstrings to power back to standing

Dumbbell RDL

Set up a mini glute band around the ankles and take a step away from ankle banded leg. Stand facing forward with your feet shoulder-width apart and hold onto the wall or something sturdy for balance. 

Raise the back leg directly behind you, keeping your standing leg planted on the floor. Squeeze your glutes at the top of the move, then slowly bring your leg back down to the starting position – don’t let the pull of the band hurry you through this stage of the exercise. Do all your reps on one leg, then switch sides.

X__reps each leg

Band Glute Kickback (Bent over)

Get into position and place the band around the ankles. 
Slightly turn foot outward 45 degree angle.
Push back and up with your foot and extending your leg upwards.
Lower your leg back down.
Complete desired reps then repeat on the opposite side.

X__reps each leg

45 degree Band glute kickback

Stand with your feet shoulder width apart and knees slightly bent and raise one leg off the floor behind you. Hinge at your hips, and lower the dumbbells toward the floor. 
Lift back up engaging your glutes.

X__reps each leg

Dumbbell single leg RDL

Place a glute band around the thighs above the knees. With feet facing forward and a slight bend in the knees take a step to the side stretching the band and engaging the side glute muscles. 
Perform all reps in one direction on one side before doing the other side.

X__reps each way

Lateral Knee Band Walk

Lift your legs so your knees are directly over your hips. Slowly lower one arm and extend opposite leg until they’re just above the floor. Bring them back to the starting position. Repeat on the opposite side.

X__reps each side

Dead bug

Start resting on all fours with a medium-weight dumbbell — 10 pounds is a good starting point — on the left side of your body.
With your palms flat, raise up off your knees onto your toes; your legs should be straight. Be sure to gently squeeze your glutes to engage them and keep your hands directly underneath your shoulders.
Contract your abs to keep yourself up and prevent your bottom from sticking up. Remember to keep your belly button pulled in.
With your head and spine in line, keep your back flat — don't let it curve. Look about one inch out in front of you, and don't tuck your chin. Picture your body as a long, straight board.
Maintaining this form, grab the dumbbell with your right hand and pull it underneath your body until it's on the right side of your body. Be sure not to rotate your hips.
With control, grab the dumbbell with your left hand and pull it underneath your body until it's back on the left side of your body.
This counts as one rep. 

X__reps total

High Plank DB Pull Through

- Start in a side plank position 
- Raise your hips keeping your core engaged 
- Lower with a slow controlled movement
* Work both sides

Elbow side plank hip raises

Start with your hands just outside the shoulders.
Lifting your hips up into down dog and bringing your body into a pike position.
Lift one hand and reach back to touch the opposite foot. Repeat the sequence to the opposite side. Repeating back and forth for time or reps.

X__reps total

Glutes & Hamstrings + Core (Home)

More workouts from Ashley Thomas