B-STANCE HIP THRUST

Targets: Glutes, hamstrings, quads Do: 20 secs on each side

(a) Sit on the ground in front of a bench, with your right leg slightly in front of your left. Lift the toes of your right foot so you’re resting on the heel. Lean back so your shoulders are resting on the bench and position the dumbbell (if using) on your hips. (b) Drive your hips up until your thighs are parallel to the floor, lifting the weight as you go and keeping your chin tucked. Squeeze your glutes at the top of the move before lowering your hips slowly back down. Do the move for 20 secs with your right leg in front, then switch to your left.