Single-Leg Hip Hinge

The single leg hip hinge is an important movement pattern to learn for balance and stability in your hips and glutes.

Seated External Dumbbell Rotation

Seated external dumbbell rotation is a rotator cuff exercise that works your infraspinatus and teres minor and uses a dumbbell to help you build stability in your shoulder.

Barbell Glute Bridge

The Barbell Glute Bridge works your glutes, hamstrings, and quads but focuses on hip extension and your posterior chain.

Barbell Hip Thrust

Barbell hip thrusts work your glutes and hamstrings using significant amounts of load (and plenty of padding). The hip thrust is a posterior chain-based movement that works your glutes the most in a shortened position so you can perform it relatively safely and often.

Feet and Shoulder-Elevated Single-Leg Hip Thrust

The feet and shoulder elevated single-leg hip thrust works your glutes through a greater range of motion than a single leg hip thrust.

Bodyweight Single-Leg Hip Thrust

The bodyweight single-leg hip thrust is a glute-focused exercise that works your glutes through full hip extension on one side of your body at a time.

Bodyweight Hip Thrust

The bodyweight hip thrust is a hip extension-based movement that works your glutes through a full range of motion.

Feet-Elevated Glute Bridge

The Feet-Elevated Glute Bridge is a hip extension-based movement that elevates your feet from the ground onto a bench or chair.

Bodyweight Glute Bridge

The bodyweight glute bridge is a hip extension-based movement that works your glutes, hamstrings, and quads.

1.5 Rep Bodyweight Glute Bridge

The 1.5 rep bodyweight glute bridge is a glute bridge progression that works your glutes, hamstrings, and quads with extra time spent at the top portion of the move.

Negative Bodyweight Push-Up

The negative bodyweight push-up is a push-up you can probably do. Yes, even if you can't do regular push-ups.

Back Plank

The back plank is a good exercise for working your upper back, no equipment needed.

Side Lying Hip Abduction from a Side Plank

The side lying hip abduction from a side plank combines two moves to work your glutes and core at the same time.

Ab Walkout

The ab walkout is a plank progression. Learn to keep your core tight as you extend your arms away from yourself.

Bodyweight Lateral Walking Lunge

The bodyweight lateral walking lunge covers a movement plane that most neglect. (sagittal)

Goblet Squat

Here's how to perform the goblet squat.

Dumbbell Bench Press

Here's how to perform the dumbbell bench press.

Half Kneeling One Arm Dumbbell Shoulder Press

How to perform the half-kneeling one arm dumbbell shoulder press.

Dumbbell Shoulder Press

How to do the dumbbell shoulder press.

Backpack Freestanding Row

Here's how to perform the backpack freestanding row.

Barbell Romanian Deadlift

Here's how to do Barbell Romanian Deadlifts.

One Arm Dumbbell Row

Here's how to perform the one arm dumbbell row.

Bodyweight Squat