It’s October and most of us are going on nine months of sheltering-in-place. Across the country gyms are slowly starting to re-open, but many lawyers are continuing to work from home (wisely so) and are hesitant to go back.

So if you are stuck at home with no squat rack or barbells and your legs and glutes are missing deadlifts, leg presses and squats all is not lost! These are three of my favorite moves that hit the glutes and quads and all you need is something to brace against and a smooth floor/hand towel. Watch this video for demos of all three moves. ⠀⠀⠀⠀⠀

  1. Bench Supported Single Leg Hip Thrust: Brace against a solid chair or sofa, raise one leg up and press into your other heel to fully extend your hip. Don’t let your working heel pop up from the floor. If it does adjust your foot position.⠀⠀
  2. Bulgarian Split Squat: Try not to press into your back leg (it’s just there for stability). Drive your forward heel into the ground and fully extend to stand. If your heel pops up adjust your foot.
  3. Single Leg Hip Hinge: Place one foot on a glider or towel on a smooth surface and keeping your back leg straight hinge at your forward hip and use your forward leg to power up to standing.

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