Builds strong glutes, the muscles that power standing up and climbing stairs and take strain off your lower back.
Lie on your back on the floor with knees bent and feet flat, hip-width apart. Rest a weight across your hips and hold it in place with both hands. Squeeze your glutes to lift your hips until your body is straight from knees to shoulders. Lower slowly.
Push through your heels and keep your ribs down so your lower back doesn't arch. Hold the top for a second.
Your largest muscle, forming most of your buttocks. It drives your hips forward to stand up, climb stairs, run and jump, and it takes strain off your lower back when you lift.
Dumbbell: A short handheld bar with a weight on each end. Fixed sets on a rack and adjustable sets both count.
Kettlebell: A cannonball-shaped iron weight with a handle on top, used for swings, squats and carries.
Weight Plate: A round iron or rubber-coated disc with a hole in the middle. Plates load bars and machines and can also be held on their own.
Strength: Builds muscle and strength with controlled, resisted movement.
Beginner: One new pattern or machine to learn, with light loads and low risk.
Bilateral: Each rep engages both sides of the body simultaneously.
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