
and cool down adequately.
Hip
thrusts
Lay on your back
with the knees upside and raise your hips in the air. Hold it for 3 seconds and
remember your body should be aligned diagonally.
Bulgarian
Squats
It can be done
with or without weights. Place one leg behind on a bench and ensure that
standing leg is not nearby bench. Stand tall, engage and squat so that knee is
left behind touching the ground.
Dumbell/ Goblet Squats
Dumbell/ Goblet Squats
Place the feet,
hip width apart and chest should be cocky with chin tucked as feet are placed
parallel. Move in a regular squat and your glutes should be tucked when stand
back.