Lie faceup on the floor with your knees bent and your feet on a bench or box.
Raise your hips until your body forms a straight line from your shoulders to your knees, then slowly lower to the starting position.
This is a single leg hip extension strengthening exercise. Lie down on your back, place your heels on an exercise bench or Plyo Box and bend both knees to 90 degrees. Raise the non-target leg off the ground into 90 degrees hip flexion. Keep the target leg’s heel planted and drive it downwards to raise the pelvis off the ground. Keep the spine neutral by bracing the core prior to lifting up the pelvis.
The stagger stance is an amazing exercise that will work amazingly on your hamstrings and glutes.
The step up is a lower body compound exercise that involves stepping up onto an elevated surface such as a step or box. Step ups work the glutes, quads, hamstrings, adductors and abductors, calves, and core, and can help to improve stability and reduce muscle imbalances between the two legs.
A static lunge is a great place to start to understand the proper form of a lunge. During this exercise, your feet don’t move; they stay in the same spot until you switch legs entirely.
The windmill is fundamentally a combination of two movement patterns: Hip hinge and Spine rotation.
To do the Squat to Lunge, start with your feet about hip-width to shoulder-width apart. Squat down, sitting your butt back. Do not round forward as you squat down. Keep your heels down and sink your butt so that your quads are about parallel to the ground.
Then jump up and switch into a lunge stance as you land. One foot will be forward and then other will lunge back as you drop your back knee down toward the ground. Sink low in the low and keep your chest up.
In the lunge, your front heel should be down and your weight should be fairly centered.
Jump back into the squat and then lunge on the other side. Move quickly, exploding up off the ground to switch.
Beginners can start with stepping between the two moves instead of jumping.
