Squats Sets: 4 Reps: 8-12 1. Stand in a squat rack with a bar on your back. Keep your feet shoulder-width apart and your toes turned out about 30 degrees. 2. Squat down as low as you can without rounding your back. Keep your knees in line with your thighs. 3. Return to the starting position. Romanian Deadlifts Sets: 4 Reps: 8-12 1. Start with a barbell on the floor. Stand with your feet shoulder-width apart and the balls of your feet under the bar. 2. Lift the bar so that you’re standing with it in contact with your thighs. Your palms should be facing toward you. 3. Lower the bar while keeping it in contact with your thighs. Keep your shins vertical and think about pushing your hips back. 4. Stop when the bar reaches right below your knee caps. 5. Return to the starting position. Single-Legged Glute Bridge Sets: 3 Reps: 10-15 (each side) 1. Start with your feet flat on the ground and your shoulders on a bench. 2. Lift one foot off the ground and hold it straight in front of you. 3. Push your hips up until your hips are fully extended. 4. Return to the starting position. 5. Repeat on the other side. Note: If you want to make this exercise more difficult, hold a barbell over your hips. Standing Hip-Raises Sets: 2 Reps: 10-20 1. Stand on one leg with a hand against a wall for balance. Raise your free thigh so that it’s parallel to the ground. 2. Relax the hip of your support leg so that your hip collapses away from you. 3. Push the hip of your support leg toward you as far as you can so that you are raising your hips. Initiate the movement of your hips with the muscles on the outer side of your hip. 4. Pause for a second when you can’t move your hips farther. 5. Return to the starting position.