HIP THRUSTERS (SMITH MACHINE)
The barbell hip thrust with bench increases strength and power in the hamstrings and glutes. The exercise also improves stability throughout the core and lower back. Lie with your upper back supported on a bench and your feet planted on the floor in front of you. Hold the bar across your hips. Lower your hips down so your glutes almost come in contact with the floor. Pressing through your heels and squeezing your glutes, return the barbell to the start position. Remember to push through the heels, not the ball of the
DUMBBELL SQUATS
Squats are a great way to boost your overall fitness and get great results fast. Squats are often regarded as “leg” exercises, they actually offer benefits throughout your entire body, including deep within your core. There aren’t many exercises that work as many muscles as squats do. It is a great multi-purpose activity useful for toning and tightening your glutes, abs, and legs. Squats build your muscles and these muscles participate in the regulation of glucose and lipid metabolism and insulin sensitivity, helping to protect you against obesity, diabetes, and