1) Glute Bridge:
The glute bridge is one of the most popular exercises among athletes. It is used during many sports such as basketball, baseball, soccer, wrestling and even gymnastics. The glutes are responsible for generating power and strength in all activities involving movement. They play a key role in jumping, running, climbing stairs and other athletic movements. A weak or injured glute will result in poor performance in these activities.
Glute bridges are performed on a flat surface and involve extending the legs while keeping them straight. The knees are kept close together and the feet are positioned so that they touch each other when the body is fully extended. This exercise works the hamstrings, quads, glutes and lower back muscles. However, it does not work the upper back muscles which have their own specific purpose.
2) Barbell Hip Thrusts:
Hip thrusts are another exercise that is commonly used in weightlifting programs. These exercises require the use of a barbell instead of dumbbells. The hips must be pushed up and down while maintaining a straight line from head to toe. The arms are bent at 90 degrees and held overhead. This exercise works the quadriceps, hamstrings, glutes and lower back muscles.
The barbell hip thrust can be performed with a barbell or with a specialized piece of equipment called the hip thruster. With this piece of equipment, you can drop the barbell directly down onto the body rather than having to lift it up from the ground.
3) Barbell Deadlift:
The deadlift is a weightlifting exercise in which the person uses a straight bar to lift a weighted bar off the floor. The person will push their hips back and bend over in order to reach down and grab the bar. The weight should be kept directly in line with the legs and arms. When it reaches the floor, the person must pull the bar up into the air keeping it close to the legs. This exercise works the glutes, hamstrings, lower back muscles and quadriceps.
4) Barbell Back Raises:
Back raises are an isolation move used to work the lower back muscles. These muscles are rarely considered or worked on during strength training programs unless the person has injured their back. The person will lie prone on a bench with the legs kept straight and the arms extended overhead holding a barbell. The barbell is then pulled upwards in a straight line until it reaches the top of the head. The person then lowers the barbell back down to the starting position.
5) Barbell Shrugs:
Shrugs are a weightlifting exercise that involves lifting a heavy barbell in an upward motion behind the head and neck. The movement involves raising the shoulders up towards the ears. This exercise mainly works the trapezius muscles along with other minor muscles.
6) Barbell Step-Ups:
For this exercise, you will stand in front of a bench with one foot on it and the other foot off. With a weight plate in hand, you will lift it up and step onto the bench. Once both feet are on the bench, you can allow your back (non-stepping leg) to hang off the back of the bench as you lift the weight over your head. Then lower it down to the starting position. This works your gluteus medius and maximus, as well as your hamstrings and quads.
This exercise can also be done without a weight plate, just using body weight.
7) Bent-Over Rear Delt Raise: This exercise can be performed using dumbbells or cables.
With dumbbells you would start out in a bent over position with the arms straight and the weights in each hand (bent over but not touching the floor). Then you would raise the arms up to the sides until they are parallel to the floor. With cables, you would start in a bent position and pull the cable attachment to the side until it is at a 90 degree angle with your body.
The rear delts are worked with this movement.
Sources & references used in this article:
Complex training: the effect of exercise selection and training status on postactivation potentiation in rugby league players by DJ Scott, M Ditroilo, PA Marshall – The Journal of Strength & …, 2017 – journals.lww.com
A comparison of the effect of kettlebell swings and isolated lumbar extension training on acute torque production of the lumbar extensors by L Edinborough, JP Fisher, J Steele – The Journal of Strength & …, 2016 – journals.lww.com
Effect of a hexagonal barbell on the mechanical demand of deadlift performance by J Lake, F Duncan, M Jackson, D Naworynsky – Sports, 2017 – mdpi.com