Exercise Library

Step-by-step breakdowns of the 6 core moves you'll see throughout the academy. Pair these with your product video and photos.

Before You Start

• Place two dumbbells or kettlebells on the floor, shoulder-width apart, in front of a bench or sturdy sofa.
• Sit on the floor between the weights and position the belt across your waist.
• Slide each side of the belt under the dumbbell/kettlebell handle and secure with the G-hooks.
• Double-check both sides are attached before starting.
• When you're done, press the quick-release tactical clips to disconnect the belt.

1. Hip Thrust - Glute Focus

Lean back so your shoulder blades rest on the bench. Feet planted, knees bent, feet closer to your hips. Drive through your heels and squeeze your glutes at the top. Lower with control.

* Tip: add a Badonka Band above the knees and press outward throughout for extra glute activation.

2. Hip Thrust - Hamstring Focus

Same setup, but walk your feet out a bit further from your hips. Drive through your heels, emphasizing the hamstrings as you extend.

* Tip: closer feet bias glutes, further feet bias hamstrings.

3. Glute Bridge

Lie on your back, knees bent, feet flat. Drive through your heels, lift your hips, squeeze at the top. Lower with control.

* Tip: a great floor-based option if you don't have a bench nearby.

4. Bulgarian Squat

Stand a couple feet in front of a bench, resting the top of one foot behind you on it. Lower your back knee toward the floor, front knee tracking over your foot. Push through your front heel to stand. Switch legs.

* Tip: keep most of your weight in the front leg.

5. Curtsy Lunge

Step one leg diagonally behind the other, like a curtsy. Bend both knees, lower until your back knee is close to the floor. Push through your front heel to stand.

* Tip: targets the outer glute.

6. Reverse Lunge

Step one foot back, lower until both knees form roughly 90-degree angles. Push through your front heel to stand. Alternate legs.

* Tip: keep your torso upright throughout.