330 kcal
Suspension Trainer, Hack Squat Machine, Dumbbell, Resistance Loop Band, Trap Bar, Hyperextension Bench
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Glutes, Lats, Hamstrings, Lower Back
8 min
A classic single-leg hip-hinge pattern using the suspension trainer straps for balance support, letting you load the glutes while keeping a neutral spine and controlled tempo.
Step 1
Stand tall on your left leg and hold both suspension trainer handles out in front of you with light tension. Keep your spine neutral and ribs down, and let your left knee stay slightly soft. Float your right foot just behind you so your hips stay square.
Step 2
Hinge at your hips and send them back until your torso is close to parallel with the floor, keeping your back flat. Extend your right leg straight behind you so your body forms a long line from head to heel. Use the straps only for balance—drive through your left heel to feel your left glute working.
Step 3
Stand back up tall by squeezing your left glute and bringing your hips under you. Keep the straps lightly tensioned and your shoulders down away from your ears. Reset your balance with the right foot still hovering behind you before starting the next rep.
