1-The setup for the goblet squat is key, in that it makes it very hard for your form to go wrong during the exercise itself.

2-Stand with your feet positioned just a tad wider than your shoulders.

3- Hold a weight against your chest, with your elbows tucked in as if you’re holding a goblet.

4-If you’re using a dumbbell, hold it vertically. If it’s a kettlebell, grab the “horns” – the side of its handle. If you have neither, get something you can hold against your chest.

5-As you squat, keep your elbows inside the line of your knees, and the heels of your feet flat on the ground.

6-Go as low as you can in this position, then come back up, pushing through your heels. Keep your movements measured and your abs tensed as you move.

7- Once comfortable with the technique, you can build up the challenge with heavier weights, or do more reps if you’re shooting for endurance over muscle mass.

DUMBBELL SQUATS

BARBELL SQUATS

LEG EXTENSION

LEG PRESS

1-Set the appropriate weight on the weight stack and attach a close grip bar or V-bar to the seated row machine.

Grasp the bar with a neutral grip (palms facing in).

2-Keeping your legs slightly bent and your back straight, pull the weight up slightly off the stack. You should be sitting straight upright with your shoulders back. This is the starting position.

3-Keeping your body in position, pull the handle into your stomach.

4-Pull your shoulder blades back, squeeze, pause, and then slowly lower the weight back to the starting position.

5-Repeat for desired reps.

1-Sit on the ground with a bench behind you, bending your knees so your feet are planted on the ground and holding a barbell resting on your hips.

2-If you have a padded bar, or anything you can slip in between the bar and your body, it will go a long way to making the exercise more comfortable.

3-Lean back so your shoulders are on the bench and position the bar above your hips.

4-Drive your hips up lifting the bar.

In the top position, your knees should be bent at 90° and your shoulders should be near the top of the bench, with your body forming a straight line between them.

5- Pause at the top of the lift and squeeze your glutes, then lower your hips slowly.

6-It’s worth trying the moving without any weight at first and making sure that you’re feeling the exercise mainly in your glutes, rather than your thighs or lower back.

Supine barbell hip bridges/thrust

Bodyweight variations

Dumbbell variations

1-Holding a dumbbell in each hand, sit on a bench or chair and place the dumbbells on your knees.

2-Kick the dumbbells up with your knees, one at a time, and position them in front of your shoulders, with your elbows tucked into your body.

3-Your elbows should be directly below your wrists and your palms should be facing each other (i.e. neutral or parallel grip).

4-Exhale as you press the dumbbells upward, over your head, until your arms are almost fully extended.

5-Inhale as you lower the dumbbells to the starting position.

6-Repeat.

1-Lie on your back, legs straight or bend 90 degrees at knee.

2-Keep your legs together and slip your arms under the lower back or at your sides depending on ability.

3-Slowly lower your legs back down till they're just above the floor. Hold for a moment.

4-Raise your legs back up. Repeat. on other leg.

5-if you have a back issue and are not comfortable with this exercise change to an exercise that allows the core to work similarly.

Abs crunch

sky crunches

dead bugs

2 legged variations

kneeling superman

1-How you do the Pallof press depends on what equipment you have to hand – you will need either a resistance band or, if you’re in the gym, a cable machine.

2-It’s slightly easier to do with the latter, but if you can secure a resistance band to something at around shoulder height – something stable, a floor lamp isn’t going to cut it – then that works just as well.

3-With a cable machine it’s best to attach a standard handle at around shoulder height.

4-Grasp the handle (or one end of the resistance band) in both hands and hold it against your chest.

5-Stand or kneel side-on to the cable machine with your feet hip-width apart, then step away so the cable becomes taut.

6- Engage your core and press the handle out with both hands so your arms are extended in front of your chest.

7- Hold this position, resisting the pull of the cable and not letting your torso rotate towards the machine, for given seconds then bring the handle back in to your chest.

8-Do all your reps facing in one direction, then turn and stand with your other side to the machine. Alternatively, you can hold the press for as long as can

if you’re looking to increase the challenge of the Pallof press, move your feet closer together.

Having a narrower base forces your core to work even harder to keep your torso steady. possible, rather than doing reps.