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Prone Hip Extension on Bolster -- Alternating

Prone Hip Extension on Bolster — Alternating

The prone hip extension on the bolster is designed to strengthen the hamstrings, glutes and lower back. It is a good exercise for beginners and all you need is a bolster or rolled up towel to do it. Focus on lifting your leg straight back without rocking your body to get the most benefit from the prone hip extension on the bolster exercise.

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Prone-lying Reverse Hip Extension

Prone-lying Reverse Hip Extension

The prone-lying reverse hip extension is another way to strengthen your lower back. At the same time you strengthen your glutes and hamstrings. Most activities in life are easier when you have a strong core. The prone-lying reverse hip extension is a good way to strengthen your core and is easy enough for beginning exercisers.

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Wide-Stance Dumbbell Squat

Wide-Stance Dumbbell Squat

The wide stance dumbbell squat strengthens and defines the legs and inner thighs. The dumbbells reduce loading on the spine and therefore make a good alternative to back squats. Dumbbell squats can be performed at home or in the gym. Include this exercise on your lower-body workout day.

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Standing Long Jump

Standing Long Jump

The standing long jump develops powerful legs and glutes. This exercise can be used to condition the entire body. Combine the standing long jump with back squats to develop explosive strength in the lower body. When repeated for many reps, the standing long jump develops full-body fitness.

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Straight-leg Sling Sit-ups

Straight-leg Sling Sit-ups

Straight-leg sling sit-ups develop power in the core and upper-body. Straight-leg sling sit-ups require more hip flexor strength than the Bent-knee sling sit-ups. Perform this exercise only if you have no back injuries or pain. This is a good exercise for anyone looking to take their ab training to the next level.

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