Banded Quadruped Hip Extension
3 sets, 30 reps
Put a band around your legs with one side above the knee (working leg) and one side below the knee (grounded leg). Get down on all fours and bring your knee up as high as you can for a kickback.
Sumo Kettlebell Squats
3 sets, 12 reps
Turn your toes slightly outward and hold the kettlebell in the middle between your legs. Make sure you keep your chest up as you squat down!
Barbell Hip Thrust
Warm-up set of 15 reps, then 3 sets of 8-12 reps
Make sure the bench is at the correct height for you and use a pad to protect your hips. Keep your chin tucked and play around with your foot position until you feel this exercise in your glutes. Keep your spine neutral and squeeze your glutes as you come up on each rep!
Dumbbell Romanian Deadlift
3 sets, 12 reps
Give your back a slight arch and sit your hips back as you descend down until the dumbbells come right below your knees. Make sure you keep your head and spine in alignment the entire time.
2 sets, 10 reps
You can perform this last exercise with bodyweight, bands, or dumbbells. Lean a little bit forward to target the hamstrings and glutes more than the quads.
Liana Martinez is an IFBB Pro Bikini Competitor and NutraBio Athlete. She’s also a fitness/lifestyle coach, personal trainer, certified nurse assistant, and gym owner of multiple Top Shelf Fitness locations in New Jersey. Liana has been competing since 2014 and earned her IFBB Pro Card in 2018. For more fitness tips and inspiration, follow Liana on instagram @ifbbpro_miniboss