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Start from a standing position, athletic stance. Cross your left leg behind you, at about a 45-degree angle, and bend both knees until your back knee touches the floor. Curtsy for the queen. Make sure that the front knee stays directly over the ankle. Repeat on the other side.
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Straight Leg Deadlift
Start again in an athletic stance, with weights in each hand. (10-pound weights work well here if you've got them.) Hinge at the waist, keeping the back straight, and lower the weights with straight arms in front of your legs, bringing your chest parallel with the floor. Use your core and butt to pull yourself up to standing position, while keeping the weights close to the body and squeezing the glutes.
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If you're familiar with the glute bridge, this one is similar. Start sitting on the floor with your shoulders resting against the couch or bed, and a weight in your lap, like, right between your legs and torso. Bend your knees so your feet are resting on the floor. Now raise your hips up so your knees are at 90 degrees and your body is a straight line. Squeeze your bum at the top, the lower down slowly.
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For this move, start on your hands and knees, with your hands right below shoulders and your knees hip-width apart. Keeping the knee bent at 90 degrees, lift your leg outward as high as you can, at least to your hip height, then come back down. Bonus if you want to/can extend your leg straight then bring it back to 90 before bringing it back to the floor. Do all of the reps you can on one side before switching to the other side.
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