Holding a heavy weight in one hand and lean forward. Lift the leg on the same side as the weight straight back behind you. On the way back up to standing squeeze the glutes. Go to fail and repeat on the other...
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Lie on the floor with your ankles on a ball and your hips in the air as high as you can get them. Now lift your left leg as high in the air as you can, then lower and switch...
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Hold a single heavy weight in front of you, or one in each hand. Keep feet 6 inches or so apart. Keeping your lower back flat, slowly lower the weight along the front of your legs and then squeeze your glutes to raise up straight again, weights close to the body as though shaving your legs. It is important you do not curve your back forward all the way, try to...
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Start with your legs shoulder width apart. Lunge your right leg forward, sideways, and backwards, returning to center each time but don’t touch down. Repeat on...
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Get in a wide squat position with your feet slightly further apart than shoulders. Holding a dumbbell between your legs, lower into a deep squat until your legs are at a 90-degree angle to the floor, and then pulse 20 times. Come up to standing and then repeat until muscle failure. This one is great to work in between other exercises.
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Stand with your legs shoulder-width apart and heavy weights at your side. Extend your left leg far behind you as if you were about to do a curtsey. Lower your body into a squat here, until your front thigh is parallel to the floor. Return to start and repeat on the other side. Keep your shoulders back and your abs...
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