Single Leg RDL
1. Stand balancing on your left leg and hold a dumbbell with your right hand in front of your thigh. You can also use a bench for support if you need to 2. Sit your hips back as if you were being pulled by a rope attached to your waist and allow your left knee to bend slightly. Your right leg should be straight (it's OK if there's a slight bend in the knee) and in line with your body throughout the rep. 3. Keeping your back flat, continue to bend at the waist until the dumbbell is at about mid-shin height and your glute is engaged 4. Drive through your heel and push your hips forward to stand up to the starting position.
Smith Machine Hip Thrust
You can either keep your feet on the ground and rest your back on the bench, or you can incline the bench and rest your feet on it. 1. lean back, so you are resting against the bench. Your shoulder blades should be near the top of the bench at this point. 2. drive your heels into the floor or bench , extending your hips and raising the bar vertically. Your weight needs to be supported by your feet on the ground or bench and your shoulder blades on the weighted bench. 3.Extend your hips until your thighs a parallel with the floor. 4.Hold contraction for 1-2 Seconds and return to starting position
Smith Machine Squats
1. Stand wide, turn your feet outwards 2. Lean your back on the bar and take 1-2 steps forward, you should be leaning on the bar in angle 3. Drive your hips slightly backwards as you squat to create engagement and tension in your glutes. 4. Push through your glutes and squeeze at the top .
Smith Machine Good Mornings
1.Stand in hip-width stance - turn your feet slightly outwards and bend your knees slightly 2.place the barbell across your rear delts 3. Brace your core against your lifting belt by taking a deep breath into your diaphragm. 4. Initiate the rep by slowly driving your hips backwards until your back is completely flat. Think about pushing your upper back into the bar and keeping tension in your glutes 5. Come back up by thrusting your hips forwards and holding the glute squeeze for 1-2 seconds
1. Step back a bit so you feel some resistance. Use your other leg for main support, you can also use the tower or pole for support 2.Bend your knees slightly and keep your abs tight, 3.Slowly kick your leg back until your hip is extended and your glute is contracted, finally, 4. Focus on squeezing the glute, holding it for 1-2 seconds and return back to the starting position.