with HAC Personal Trainer Amanda Holz
1.) Bulgarian Split Squats
(A) Position yourself in front of a bench. (B) Place your right foot about 2 feet in front of the bench, then place your left foot on the bench. Hold a dumbbell or kettlebell in your left hand, then bend through the knees to lower into a lunge.
You can add an additional balance challenge by using a TRX strap instead of a bench – just loop your back foot through the strap.
2.) Romanian Deadlifts
(A) Stand with feet shoulder-width apart and a weight held in both hands resting in front of your thighs. (B) With a slight bend in the knees, hinge forward, keeping your back flat and pushing your hips backward as you lower the weight. Keep the weight close to your shins as you lower to stay balanced. Reverse the motion to return to standing.
3.) Goblet Squat
(A) Position your heels on a slightly elevated platform – like the edge of a weight plate – with feet shoulder-width apart. (B) Hold your weight up near your chest. Keeping your torso upright, bend at the hips and knees to lower into a squat. Reverse the motion to return to standing.
4.) Sumo Squat
(A) Position your feet out wide with toes pointed slightly outward and hold a kettlebell or dumbbell in both hands at hip-height. (B) Keep your glutes engaged as you squat down, bringing your thighs down parallel to the floor. Push through your heels as you rise to stand.
5.) Smith Machine Back Squat
(A) Stand with your feet shoulder-width apart and position the bar across your upper back and shoulders. (B) Keep your chest up and core engaged as you lower into a squat, then push through your heels as you return to standing.
The Smith Machine provides stability you won’t get from a free weight back squat, allowing you to more easily hone your form. Position a bench between your feet as a depth cue, if needed.
6.) Hip Thrust
(A) Sit on the ground with your shoulder blades resting against the edge of a bench and feet planted hip-width apart. Hold a dumbbell or loaded barbell at your hip crease. (B) Drive through your heels and lift your hips, forming a straight light from shoulders to knees. Squeeze your glutes at the top before reversing the motion to return to the starting position.
Love this workout? Join Amanda’s HAC+ Lower Body Blast class for a high-energy workout focused on building strength, endurance, and power in your lower body. Classes cost $25 each, or get unlimited HAC+ classes FREE when you upgrade to Gold Card or Platinum Card.
