Workout 1


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

Variations: You can perform this exercise one leg at a time to design the inner thighs at the same time.
 
 
-Weighted Hip Thrusts-
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• Begin seated on the ground with a bench directly behind you. Have a loaded barbell over your legs. Having a pad on the bar can greatly reduce any discomfort.
• Roll the bar so that it is directly above your hips, and lean back against the bench so that your shoulder blades are near the top of it.
• Begin the movement by driving through your feet, extending your hips vertically through the bar. Support your bodyweight between your shoulder blades and your feet.
• Extend the hips as far as possible before reversing the motion to return to the starting position.

 
 
-Cable Pull Throughs-
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• Begin standing a few feet in front of a low pulley with a rope or handle attached. Face away from the machine; feet straddling the cable with your feet set wide apart.
• Begin the movement by reaching through your legs as far as possible, bending at the hips. Keep your knees slightly bent. Keeping your arms straight, extend through the hip to stand straight up. Avoid pulling upward through the shoulders; all of the motion should originate through the hips.

 
 
-Standing Leg Lifts for the Butt-
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• While standing up straight with both feet around shoulder-width apart, grab a sturdy surface such as the sides of a squat rack or the top of a chair for balance.
• With or without an ankle weight, lift one leg behind you by moving through the hip while keeping the other leg straight. Keep your knee straight. Exhale as you perform this movement.
• Slowly bring the raised leg back to the floor as you inhale.
• Repeat for the recommended amount of repetitions before working the other side.

Variations: You can perform the same movement on resistance cables with a low pulley attached to your ankle. The foot can be pointed or flexed.
 
 
-Dumbbell Step Ups on Bench-
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• Stand up straight while holding a dumbbell on each hand (palms facing the side of your legs).
• Place the right foot on the elevated platform. Step on the platform by extending the hip and the knee of your right leg. Use the heel mainly to lift the rest of your body up and place the foot of the left leg on the platform as well. Breathe out as you execute the force required to come up.
• Step down with the left leg by flexing the hip and knee of the right leg as you inhale. Return to the original standing position by placing the right foot of to next to the left foot on the initial position.
• Repeat with the right leg for the recommended amount of repetitions and then perform with the left leg.

Note: This is a great exercise for people with lower back problems that are unable to do stiff legged deadlifts.
Variations: This exercise may also be performed alternating legs each step. Also, a barbell can be used for resistance. Beginners can start with only the bodyweight until they master perfect form. 

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Workout 2
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-Flutter Kicks for Butt-
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• On a flat bench lie facedown with the hips on the edge of the bench, the legs straight with toes high off the floor and with the arms on top of the bench holding on to the front edge.
• Squeeze your glutes and hamstrings and straighten the legs until they are level with the hips. This will be your starting position.
• Start the movement by lifting the left leg higher than the right leg.
• Then lower the left leg as you lift the right leg.
• Continue alternating in this manner (as though you are doing a flutter kick in water) until you have done the recommended amount of repetitions for each leg. Make sure that you keep a controlled movement at all times.

Tip: Breathe normally as you perform this movement and don't bend your knees. Initiate the movement from your hip joints.
Variations: As you get more advanced you can use ankle weights.
 
 
-Duck Walks-
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• Crouch down into a squat just above or below parallel.
• Keeping your butt low, shuffle your right foot in front and then your left.
• Do movement for prescribed reps.

Variations: You can shuffle in different directions, such as side to side and backwards.
 
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-Glute Kickbacks-
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• 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.
• Continue to alternate legs until all of the recommended repetitions have been performed.

Variations: For this exercise you can also perform all of the repetitions with one leg first and then the other one. Additionally, you can also add ankle weights.
 

-Bridges with One Knee Held Towards Chest-
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• Lie flat on the floor on your back with hands by your side and knees bent. Your feet should be placed together. This will be your starting position.
• Grab your right knee and pull it towards your chest.
• Pushing with left heel, lift your hips off the floor while keeping your back straight and pelvis tucked in. Breathe out as you perform this part of the motion and hold at the top for a second.
• Slowly go back to the starting position as you breathe in.
• Repeat for prescribed repetitions and repeat with left leg pulled into chest.

 

-Lunges-
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• Begin standing upright with shoulders down and back.
• Step forward with your right leg and gently lower your body by bending at the knee to create a 90-degree angle.
• Push up with your right foot and walk your left foot to meet your right.   
• Repeat with left leg. 

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Workout 3


-Squat Jumps-
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• Start with your arms by your side, feet shoulder width apart, head up, and back straight.
• Keeping your back straight and chest up, squat down as you inhale until your upper thighs are parallel, or lower, to the floor.
• Now pressing mainly with the balls of your feet, jump straight up in the air as high as possible, using the thighs like springs. Exhale during this portion of the movement.
• When you touch the floor again, immediately squat down and jump again. Repeat for the recommended amount of repetitions.

 
 
-Single Leg Barbell Squats-
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• Start by standing about 2 to 3 feet in front of a flat bench with your back facing the bench. Have a barbell in front of you on the floor. Tip: Your feet should be shoulder width apart from each other.
• Bend the knees and use a pronated grip with your hands being wider than shoulder width apart from each other to lift the barbell up until you can rest it on your chest.
• Then lift the barbell over your head and rest it on the base of your neck. Move one foot back so that your toe is resting on the flat bench. Your other foot should be stationary in front of you. Keep your head up at all times as looking down will get you off balance and also maintain a straight back. Tip: Make sure your back is straight and chest is out while performing this exercise.
• As you inhale, slowly lower your leg until your thigh is parallel to the floor. At this point, your knee should be over your toes. Your chest should be directly above the middle of your thigh.
• Leading with the chest and hips and contracting the quadriceps, elevate your leg back to the starting position as you exhale.
• Repeat for the recommended amount of repetitions.
• Switch legs and repeat the movement.

Variations: You can use a step up box to place your toes on to perform this exercise. You can also hold the dumbbells on each side of your body.
Note: The higher the step up box, the more difficult it is to perform this exercise.
Caution: Keeping your balance with this exercise can be challenging. Use good form with bodyweight before adding resistance for optimal body designing.
 
 
-Good Mornings-
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• Begin with a bar on a rack at shoulder height. Rack the bar across the rear of your shoulders as you would a power squat, not on top of your shoulders. Keep your back tight, shoulder blades pinched together, and your knees slightly bent. Step back from the rack.
• Begin by bending at the hips, moving them back as you bend over to near parallel. Keep the back arched and your neck in neutral alignment.
• Reverse the motion by extending through the hips with your glutes and hamstrings. Continue until you have returned to the starting position.

 
 
-Glute Kickbacks-
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• 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.
• Continue to alternate legs until all of the recommended repetitions have been performed.

Variations: For this exercise you can also perform all of the repetitions with one leg before working the other. Add ankle weights for additional body designing benefits.
 
 
-Wall Squats-
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• Put a swiss ball behind your lower back and against a wall.
• Lower your body into a squat, creating 90-degree bend at the knees.
• Push yourself straight up and keep your weight in your heels.
• Repeat for prescribed reps and focus on designing your glutes. 

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Workout 4


-Front Squats With Two Dumbbells/Kettlebells-
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• Clean the kettlebells to your shoulders by extending through the legs and hips as you pull the kettlebells towards your shoulders. Rotate your wrists as you do so.
• Looking straight ahead at all times, squat as low as you can and pause at the bottom. Keep an upright torso, with your head and chest up and the kettlebells held at chest level close to your body.
• Rise back up by driving through your heels and repeat.

 
 
-Kneeling Squats-
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• Set the bar to the proper height in a power rack. Kneel behind the bar; it may be beneficial to put a mat down to pad your knees. Slide under the bar, racking it across the back of your shoulders. The shoulder blades should be retracted with the bar tight across your back.
• Unrack the weight.
• With your head looking forward, sit back with your butt until you touch your calves.
• Reverse the motion, returning the torso to an upright position.

 
 
-Curtsey Lunges-
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• Stand with your feet shoulder-width apart, holding a dumbbell or kettlebell at waist height in front of you with both hands. You should be looking straight forward, with your chest up and shoulders back. This will be your starting position.
• Initiate the movement by shifting your weight to your right foot, lifting your left from the ground. While keeping your torso facing forward, place your left leg behind your right, taking a wide, lateral step behind the front leg.
• Descend into a lunge by bending your knees, lowering your body straight down. Continue until your front knee is at approximately 90 degrees, and then drive through the heel and extend the knee and hip.
• As you come back up, return the back leg to the starting position. Alternate the movement; switch back and forth between both sides for the desired number of repetitions.

 
 
-Bear Plank Leg Lifts-
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• Begin in a plank position with your shoulders stacked above your wrists.
• Bend both knees slightly as bend your left knee to 90 degrees.
• With a flexed foot, squeeze your glutes, and raise your right heel up toward the ceiling as high as you can.
• Pause before bringing your left knee back to meet your right knee.
• Repeat for 45 to 60 seconds before switching sides.

 
 
-Step Mill (Stair Machine)-
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• To begin, step onto the stepmill and select the desired option from the menu. You can choose a manual setting, or you can select a program to run. Typically, you can enter your age and weight to estimate the amount of calories burned during exercise. Use caution so that you don’t trip as you climb the stairs. It is recommended that you maintain your grip on the handles so that you don’t fall.

Tip: Stepmills provide convenience, cardiovascular benefits, and a lower impact alternative to running while burning mega calories. Stepmills also sculpt wonderful definition in the legs and glutes. A 150lb person will typically burn over 300 calories in 30 minutes, compared to about 175 calories walking.

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Workout 5
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-Single Leg Burpees-
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• Starting from standing position, squat down and jump back with one leg touching the ground.
• Do a pushup and then jump back up to stand on one leg.
• Do the prescribed reps and then switch legs.

Variations: Alternate the legs or avoid the pushup to make it easier.
 
 
-Stiff Legged Deadlifts-
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• Using bodyweight, dumbbells, or a barbell, roll your shoulders down and back; shoulders away from ears and spine stacked straight with feet about hip width apart. This is your starting position.
• Hinge from your hips as you lower your torso towards the ground while keeping your legs straight but not locked. Stop when you feel a slight resistance in your hamstrings.
• Keep your back straight as you squeeze through your hamstrings and exhale as you return to the starting position.

 
 
-Split Squats with Dumbbells/Kettlebells-
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• Position yourself into a staggered stance with the rear foot elevated and front foot forward.
• Hold a dumbbell in each hand, letting them hang at the sides. This will be your starting position.
• Begin by descending, flexing your knee and hip to lower your body down. Maintain good posture throughout the movement. Keep the front knee in line with the foot as you perform the exercise.
• At the bottom of the movement, drive through the heel to extend the knee and hip to return to the starting position.

 
 
-Single Leg Glute Bridges-
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• Lie on your back with your knees bent and your feet flat on the floor near your butt and hip-width apart.
• Keeping your knees in line, extend one leg with your core engaged. On your exhale, squeeze your glutes and push your hips up toward the ceiling as high as you can go.
• Pause, then lower until your butt hovers right above the floor, and repeat without touching the ground.

 
 
-Squats to Sumos-
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• Begin with your feet about hip-width apart and your toes pointing forward.
• Keeping your knees directly above your ankles, sit back into a squat.
• Press into your heels and pulse in this position as you turn both feet out about 45 degrees, then back to the starting position.

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Workout 6


-Plie Bridges with Inner Thigh Squeeze at Top-
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• Lie flat on the floor on your back with hands by your side and knees bent. Your feet should be placed together with toes turned out. This will be your starting position.
• Pushing into your heels, lift your hips off the floor while keeping your back straight and pelvis tucked in. Breathe out as you perform this part of the motion and hold at the top for a second.
• Squeeze the inner thighs together for one count and then release.  
• Slowly lower to the starting position as you breathe in.

 
 
-One Legged Cable Kickbacks-
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• Hook an ankle cuff to a low cable pulley and then attach the cuff to your ankle.
• Face the weight stack from a distance of about two feet, grasping the steel frame for support.
• While keeping your knees and hips bent slightly and your abs tight, contract your glutes to slowly "kick" the working leg back in a semicircular arc as high as it will comfortably go as you breathe out. Now slowly bring your working leg forward, resisting the pull of the cable until you reach the starting position.
• Repeat for the recommended amount of repetitions.
• Switch legs and repeat the movement for the other side.

Tip: At full extension, squeeze your glutes for a second in order to achieve a peak contraction.
Variations: You can perform this exercise with exercise bands.
 
 
-Rainbows-
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• Begin on all fours with your knees hip-width apart and your wrists stacked over your shoulders.
• With a pointed toe, extend your left leg behind you and slightly to the left side. It should be level with your spine.
• Keeping your core tight and leg straight, slowly lower your leg to tap the floor.
• Squeeze your glutes as you lift the leg back to starting position, then slowly tap the floor about one foot to the right.
• Return to starting position to complete the rep. Repeat for 45 to 60 seconds before you switch legs.

 
 
-One Legged Deadlifts-
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• Hold a dumbbell or kettlebell by the handle in one hand. Stand on one leg, on the same side that you hold the dumbbell or kettlebell.
• Keeping that knee slightly bent, perform a stiff legged deadlift by bending at the hip, extending your free leg behind you for balance.
• Continue lowering the dumbbell or kettlebell until you are parallel to the ground, and then return to the upright position.

 
 
-Heel-Lifted Squats-
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• Begin with your feet hip-width apart and your left heel lifted. (For an extra challenge, lift the whole foot off the ground and extend your leg in front of you.)
• With control, push your hips back as you lower your butt toward the floor, bracing your core to help you balance.
• Don't let your standing knee come out over your toes.
• Pause, then press into your right heel to stand up into the starting position.
• That's one rep. Repeat for 45 to 60 seconds before you switch legs.

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Workout 7


-Wide Stance Barbell Squats-
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• This exercise is best performed inside a squat rack for safety purposes. To begin, first set the bar on a rack that best matches your height. Once the correct height is chosen and the bar is loaded, step under the bar and place the back of your shoulders (slightly below the neck) across it.
• Hold on to the bar using both arms at each side and lift it off the rack by first pushing with your legs and at the same time straightening your torso.
• Step away from the rack and position your legs using a wider-than-shoulder-width stance with the toes slightly pointed out. Keep your head up at all times as looking down will get you off balance, and also maintain a straight back. This will be your starting position.
• Begin to slowly lower the bar by bending the knees as you maintain a straight posture with the head up. Continue down until the angle between the upper leg and the calves becomes slightly less than 90-degrees (which is the point in which the upper legs are below parallel to the floor). Inhale as you perform this portion of the movement. Begin to raise the bar as you exhale by pushing the floor with the heel of your foot as you straighten the legs again and go back to the starting position.
• Repeat for the recommended amount of repetitions.

Tip: If you performed the exercise correctly, the front of the knees should make an imaginary straight line with the toes that is perpendicular to the front. If your knees are past that imaginary line (if they are past your toes) then you are placing undue stress on the knee and the exercise has been performed incorrectly.
Caution: This is not an exercise to be taken lightly. If you have back issues, substitute it with the dumbbell squat variation or a leg press instead. If you have a healthy back, ensure perfect form and never slouch the back forward as this can cause back injury. Be cautious as well with the weight used; in case of doubt, use less weight rather than more. The squat is a very safe exercise but only if performed properly.
 
 
-Physioball Hip Bridges-
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• Lay on a ball so that your upper back is on the ball with your hips unsupported. Both feet should be flat on the floor, hip width apart or wider. This will be your starting position.
• Begin by extending the hips using your glutes and hamstrings, raising your hips upward as you bridge.
• Pause at the top of the motion and return to the starting position.

 
 
-Bear Plank Leg Lifts-
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• Begin in a plank position with your shoulders stacked above your wrists.
• Bend both knees slig
• htly as bend your left knee to 90 degrees.
• With a flexed foot, squeeze your glutes, and raise your right heel up toward the ceiling as high as you can.
• Pause before bringing your left knee back to meet your right knee.
• Repeat for 45 to 60 seconds before switching sides.

 
 
-Cable Pull Throughs-
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• Begin standing a few feet in front of a low pulley with a rope or handle attached. Face away from the machine, straddling the cable, with your feet set wide apart.
• Begin the movement by reaching through your legs as far as possible, bending at the hips. Keep your knees slightly bent. Keeping your arms straight, extend through the hip to stand straight up. Avoid pulling upward through the shoulders; all of the motion should originate through the hips.

 
 
-Sumo Squats to Calf Raises-
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• Begin with your feet a bit wider than hip-width apart, toes pointed slightly outward.
• Keeping your knees above your ankles and abs drawn in tight, push your knees back as far as you can and lower your hips toward the floor until your thighs are parallel with the ground.
• Slowly raise both heels off the ground with control.
• Squeeze your calves at the top of the motion before lowering your heels. That's one rep.

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Workout 8


-Squats to Sumos-
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• Begin with your feet about hip-width apart and your toes pointing forward.
• Keeping your knees directly above your ankles, sit back into a squat.
• Press into your heels and pulse in this position as you turn both feet out about 45 degrees, then back to the starting position.

 
 
-Wall Squats-
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• Put a swiss ball behind your lower back and against a wall.
• Lower your body into a squat by creating 90 bend at the knees.
• Push yourself straight up and keep your weight in your heels.
• Repeat every rep using perfect form and focus on squeezing your glutes.

 
 
-Squat Jumps-
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• Start with your arms by your side, feet shoulder width apart, head up, and back straight.
• With your back straight and chest up, squat down as you inhale until your upper thighs are parallel, or lower, to the floor
• Now pressing mainly with the balls of your feet, jump straight up in the air as high as possible, using the thighs like springs. Exhale during this portion of the movement.
• When you touch the floor again, immediately squat down and jump again. Repeat for the recommended amount of repetitions.

Caution: Remove the jumping part if you are overweight or have had any knee injuries.
 
 
-Duck Walks-
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• Crouch down into a squat just above or below parallel.
• Keeping your butt low and body upright, shuffle your right foot in front and then your left.
• Do movement for prescribed reps.

Variations: You can shuffle in different directions, such as side to side and backwards to add additional body designing power to your workout.
 
 
-Alternating Reverse Lunges with 3 Pulses at Bottom-
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• From a standing position with shoulders down and back, step back with your right leg and gently lower your body by bending at the knee to create a 90-degree angle. Keep your body upright.
• Pulse up and down three times with your weight centered over your front leg.
• Push up with your right leg and step your left foot to meet your right.
• Repeat for the prescribed repetitions before switching legs. 

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Workout 9


-Flutter Kicks for Butt-
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• On a flat bench lie facedown with the hips on the edge of the bench, the legs straight with toes high off the floor and with the arms on top of the bench holding on to the front edge.
• Squeeze your glutes and hamstrings and straighten the legs until they are level with the hips. This will be your starting position.
• Start the movement by lifting the left leg 15 degrees, then lower the left leg as you lift the right leg.
• Continue alternating in this manner (as though you are doing a flutter kick in water) until you have done the recommended amount of repetitions for each leg. Make sure that you keep a controlled movement at all times.

Tip: Breathe normally as you perform this movement and make sure you aren’t bending the knees. Initiate the movement from your hip joints.
Variations: As you get more advanced you can add ankle weights.
 
 
-Glute Kickbacks-
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• 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. 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.
• Continue to alternate legs until all of the recommended repetitions have been performed.

Variations: For this exercise you can also perform all of the repetitions on one leg before alternating. Additionally, you can also add ankle weights for additional body designing benefits.
 
 
-Bridges with Feet Together-
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• Lie flat on the floor on your back with hands by your side and knees bent. Your feet should be placed together. This will be your starting position.
• Pushing mainly with your heels, lift your hips off the floor while keeping your back straight and pelvis tucked in. Exhale as you perform this part of the motion and hold at the top for a second.
• Slowly return to the starting position as you inhale.

Tip: Make sure you squeeze your inner thighs tuck your pelvis to avoid arching your back.
 
 
-Single Leg Barbell Squats-
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• Start by standing about 2 to 3 feet in front of a flat bench with your back facing the bench. Have a barbell in front of you on the floor. Tip: Your feet should be shoulder width apart from each other.
• Bend the knees and use a pronated grip with your hands being wider than shoulder width apart from each other to lift the barbell up until you can rest it on your chest.
• Then lift the barbell over your head and rest it on the base of your neck. Move one foot back so that your toe is resting on the flat bench. Your other foot should be stationary in front of you. Keep your head up at all times as looking down will get you off balance and also maintain a straight back. Tip: Make sure your back is straight and chest is out while performing this exercise.
• As you inhale, slowly lower your leg until your thigh is parallel to the floor. At this point, your knee should be over your toes. Your chest should be directly above the middle of your thigh.
• Leading with the chest and hips and contracting the quadriceps, elevate your leg back to the starting position as you exhale.
• Repeat for the recommended amount of repetitions.
• Switch legs and repeat the movement.

Variations: You can use a step up box to place your toes on to perform this exercise. You can also hold the dumbbells on each side of your body.
Note: The higher the step up box, the more difficult it is to perform this exercise.
Caution: Keeping your balance with this exercise can be challenging. Use good form with bodyweight before adding resistance for optimal body designing.
 
 
-Step Mill (Stair Machine)-
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• To begin, step onto the stepmill and select the desired option from the menu. You can choose a manual setting, or you can select a program to run. Typically, you can enter your age and weight to estimate the amount of calories burned during exercise. Use caution so that you don’t trip as you climb the stairs. It is recommended that you maintain your grip on the handles so that you don’t fall.

Tip: Stepmills provide convenience, cardiovascular benefits, and a lower impact alternative to running while burning mega calories. Stepmills also sculpt wonderful definition in the legs and glutes. A 150lb person will typically burn over 300 calories in 30 minutes, compared to about 175 calories walking.

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Workout 10


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

Variations: You can perform this exercise one leg at a time.
 
 
-Weighted Hip Thrusts-
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• Begin seated on the ground with a bench directly behind you. Have a loaded barbell over your legs. Having a pad on the bar can greatly reduce any discomfort.
• Roll the bar so that it is directly above your hips, and lean back against the bench so that your shoulder blades are near the top of it.
• Begin the movement by driving through your feet, extending your hips vertically through the bar. Your weight should be evenly supported between your shoulder blades and your feet.
• Extend as far as possible before reversing the motion to return to the starting position.

 
 
-Cable Pull Throughs-
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• Begin standing a few feet in front of a low pulley with a rope or handle attached. Face away from the machine, straddling the cable, with your feet set wide apart.
• Begin the movement by reaching through your legs as far as possible, bending at the hips. Keep your knees slightly bent. Keeping your arms straight, extend through the hip to stand straight up. Avoid pulling upward through the shoulders; all of the motion should originate through the hips.

 
 
-Standing Leg Lifts for the Butt-
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• While standing up straight with both feet around shoulder-width apart, grab a sturdy surface such as the sides of a squat rack or the top of a chair to keep balance.
• With or without an ankle weight, lift one leg behind you by moving through the hip while keeping the other leg straight. Keep your knee straight. Breathe out as you perform this movement.
• Slowly bring the raised leg back to the floor as you breathe in.
• Repeat for the recommended amount of repetitions.
• Repeat the movement with the opposite leg.

Variations: You can perform the same movement on resistance cables with a low pulley attached to your ankle. The foot can be pointed or flexed.
 
 
-Dumbbell Step Ups on Bench-
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• Stand up straight while holding a dumbbell on each hand (palms facing the side of your legs).
• Place the right foot on the elevated platform. Step on the platform by extending the hip and the knee of your right leg. Use the heel mainly to lift the rest of your body up and place the foot of the left leg on the platform as well. Breathe out as you execute the force required to come up.
• Step down with the left leg by flexing the hip and knee of the right leg as you inhale. Return to the original standing position by placing the right foot of to next to the left foot on the initial position.
• Repeat with the right leg for the recommended amount of repetitions and then perform with the left leg.

Note: This is a great exercise for people with lower back problems that are unable to do stiff legged deadlifts.
Variations: Alternate between the right and left legs until all repetitions have been performed for both legs. You can use a barbell for added resistance or start with bodyweight.

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