1 Squat

Sets 4: Reps: See Directions

Stand with your feet a bit wider than shoulder-width apart and your toes turned slightly outward. Lower your body as far as you can (try to get your thighs at least parallel to the floor). Keep your posture as upright as possible and maintain the normal arch in your lower back.



2a Single-Leg Dumbbell RDL

2 Reps: 8–12 (each leg)

Hold a dumbbell in each hand and stand on one leg. Bend your hips back and lower your body until you feel your lower back is about to lose its natural arch. Squeeze your glutes and extend your hips to come up.



2b Stepup To Reverse Lunge

Sets: 2 Reps: 8–12 (each leg)

Hold a light dumbbell in each hand and stand in front of a bench or step that, when you step onto it, places your thigh parallel to the floor. Step up with your right leg, leaving your left trailing off. Then step back down and then back with your right leg, so that your left thigh is parallel to the floor and your right knee nearly touches the floor.



3a Cable Pull-Through

Sets: 2 Reps: 8–12

Attach a rope handle to the bottom pulley of a cable station and straddle it, facing away from the station. Bend at the hips with your lower back arched, and then extend your hips, pulling the cable up through your legs.



3b Lateral Lunge

Sets: 2 Reps: 8–12 (each leg)

Hold a dumbbell in each hand and step to one side, bending your lunging leg as far as you can while keeping your other leg straight. Push off that leg to return to the starting position.



4 Side Plank

Sets: 2 Reps: Hold for 30–45 seconds (each side)

Lie on your side, resting your weight on that side’s forearm. Raise your hips into the air so that your body forms a straight line, and hold the position for time.

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