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- Hip thrust
- Legs
- Bodyweight
- Strength
- Sets: 3
Hip thrust
- Primary muscle group: Legs
- Exercise type: Bodyweight
- Exercise goal: Strength
- Sets: 3
- Description: Starting Position: Lie flat on your back on the floor. Place your hands by your sides and bend your knees. Your feet should be about shoulder-width apart. Lift Hips: Pushing mainly through your heels, lift your hips off the floor. Keep your back straight as you lift and exhale during this motion. Hold Position: When your hips are fully raised, hold the position at the top for one second. Lower Hips: Slowly lower your hips back to the starting position while inhaling. Repeat: Repeat the motion for the desired number of reps.
- Average reps per set*: 16.0
- *Remark: The average values are calculated based on exercise data from the Blaze community. For more statistics and analysis, please download the Blaze app.
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Exercise tips and tricks
- Proper Setup and Positioning: Ensure your shoulders are resting on a sturdy bench. Place your feet shoulder-width apart, and ensure your shins are vertical at the top of the movement.
- Engage Your Core: Keep your core tight throughout the movement to maintain stability and prevent injury.
- Control the Movement: Move through the exercise slowly and with control. Avoid using momentum to lift the weight.
- Full Range of Motion: Lower your hips until they are just above the ground and thrust upwards until your hips are fully extended. Squeeze your glutes at the top of the movement.
- Focus on the Glutes: Concentrate on activating your glutes rather than allowing other muscles to take over. Imagine your glutes doing all the work.
- Foot Placement: Experiment with the placement of your feet to find a position that maximizes glute engagement. Your feet should be flat on the ground and directly under your knees at the top of the movement.
- Breathing Technique: Exhale as you lift your hips and inhale as you lower them. This helps to maintain control and maximize muscle contraction.
- Progress Over Time: Start with body weight or lighter weights to master the form before gradually increasing the load. Focus on progressive overload by consistently challenging your muscles with more resistance.
- Head and Neck Position: Keep your chin tucked slightly to maintain alignment and to avoid stressing the neck.
- Use Padding for Comfort: If you’re using a barbell, placing padding such as a barbell pad or a rolled-up mat on your hips can increase comfort and prevent bruising.
- Check Your Bench Height: The bench should be at knee height; if it’s too tall or too short, it might affect your form and efficiency.
Exercise overview
Exercise ID: 00451
Description: Starting Position: Lie flat on your back on the floor. Place your hands by your sides and bend your knees. Your feet should be about shoulder-width apart. Lift Hips: Pushing mainly through your heels, lift your hips off the floor. Keep your back straight as you lift and exhale during this motion. Hold Position: When your hips are fully raised, hold the position at the top for one second. Lower Hips: Slowly lower your hips back to the starting position while inhaling. Repeat: Repeat the motion for the desired number of reps.
Average reps per set*: 16.0
*Remark: The average values are calculated based on exercise data from the Blaze community. For more statistics and analysis, please download the Blaze app.
Exercise tips and tricks
- Proper Setup and Positioning: Ensure your shoulders are resting on a sturdy bench. Place your feet shoulder-width apart, and ensure your shins are vertical at the top of the movement.
- Engage Your Core: Keep your core tight throughout the movement to maintain stability and prevent injury.
- Control the Movement: Move through the exercise slowly and with control. Avoid using momentum to lift the weight.
- Full Range of Motion: Lower your hips until they are just above the ground and thrust upwards until your hips are fully extended. Squeeze your glutes at the top of the movement.
- Focus on the Glutes: Concentrate on activating your glutes rather than allowing other muscles to take over. Imagine your glutes doing all the work.
- Foot Placement: Experiment with the placement of your feet to find a position that maximizes glute engagement. Your feet should be flat on the ground and directly under your knees at the top of the movement.
- Breathing Technique: Exhale as you lift your hips and inhale as you lower them. This helps to maintain control and maximize muscle contraction.
- Progress Over Time: Start with body weight or lighter weights to master the form before gradually increasing the load. Focus on progressive overload by consistently challenging your muscles with more resistance.
- Head and Neck Position: Keep your chin tucked slightly to maintain alignment and to avoid stressing the neck.
- Use Padding for Comfort: If you’re using a barbell, placing padding such as a barbell pad or a rolled-up mat on your hips can increase comfort and prevent bruising.
- Check Your Bench Height: The bench should be at knee height; if it’s too tall or too short, it might affect your form and efficiency.
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- Squat with barbell
- Legs
- Barbell
- Strength
- Sets: 4
Squat with barbell
- Primary muscle group: Legs
- Exercise type: Barbell
- Exercise goal: Strength
- Sets: 4
- Description: Load a barbell on a rack at upper-chest level. Step under the barbell so that it rests on the back of your shoulders, and grasp the bar at each side. Hands are slightly wider than shoulder-width apart. Dismount the barbell and step backward. Your feet should be shoulder-width apart and must slightly point outwards. Inhale as you squat down by simultaneously pushing the hips back and bending your knees and hips to lower the torso. Keep your torso upright, and descend at least until your knees are bent at a 90-degree angle. Be careful that your knees do not extend beyond an imaginary line drawn vertically upward from your toes. Instead, push your butt backwards to avoid this. Exhale as you push your body back up to the starting position, still keeping your torso upright. You have completed your first repetition. Repeat the motion in a controlled way and count your reps.
- Average per rep (kg)*: 55.84
- Average per rep (lbs)*: 123.10
- *Remark: The average values are calculated based on exercise data from the Blaze community. For more statistics and analysis, please download the Blaze app.
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Exercise tips and tricks
- Warm-Up Thoroughly: Always start with a comprehensive warm-up to prepare your muscles and joints. This can include dynamic stretches and light cardio to get your blood flowing.
- Head Position: Keep your head facing forward and eyes fixed on a point in front of you. This helps maintain balance and keeps your spine aligned.
- Chest Up: Ensure your chest is up and your back is neutral throughout the movement. Avoid rounding your back to prevent spinal injuries.
- Hips and Knees: Your hips should move back and down, with your knees tracking over your toes, not caving inward.
- Grip Width: Hold the barbell with a grip that is slightly wider than shoulder-width.
- Bar Placement: Place the barbell securely on the trapezius muscles (high-bar squat) or the rear deltoids (low-bar squat).
- Foot Placement: Position your feet shoulder-width apart or slightly wider, with your toes pointed slightly outward.
- Inhale: Take a deep breath in before descending.
- Exhale: Breathe out as you press back up to the starting position. Effective breathing stabilizes your core and provides power for the lift.
- Depth of Squat: Aim to lower yourself until your thighs are parallel to the ground or slightly below, depending on your flexibility and strength. Perfect your form before attempting deeper squats.
- Core Engagement: Keep your core muscles engaged throughout the movement to provide stability and protect your lower back.
- Progress Gradually: Start with lighter weights to perfect your form before gradually increasing the load. Prioritize technique over heavy lifting to avoid injuries.
- Use Safety Measures: If you’re lifting heavy, ensure you use a squat rack with safety bars set at an appropriate height. Don’t hesitate to ask for a spotter if needed.
- Mind-Muscle Connection: Focus on the muscles you are working, particularly the quadriceps, hamstrings, and glutes. This increases activation and effectiveness of the exercise.
Exercise overview
Exercise ID: 00441
Description: Load a barbell on a rack at upper-chest level. Step under the barbell so that it rests on the back of your shoulders, and grasp the bar at each side. Hands are slightly wider than shoulder-width apart. Dismount the barbell and step backward. Your feet should be shoulder-width apart and must slightly point outwards. Inhale as you squat down by simultaneously pushing the hips back and bending your knees and hips to lower the torso. Keep your torso upright, and descend at least until your knees are bent at a 90-degree angle. Be careful that your knees do not extend beyond an imaginary line drawn vertically upward from your toes. Instead, push your butt backwards to avoid this. Exhale as you push your body back up to the starting position, still keeping your torso upright. You have completed your first repetition. Repeat the motion in a controlled way and count your reps.
Average per rep (kg)*: 55.84
Average per rep (lbs)*: 123.10
*Remark: The average values are calculated based on exercise data from the Blaze community. For more statistics and analysis, please download the Blaze app.
Exercise tips and tricks
- Warm-Up Thoroughly: Always start with a comprehensive warm-up to prepare your muscles and joints. This can include dynamic stretches and light cardio to get your blood flowing.
- Head Position: Keep your head facing forward and eyes fixed on a point in front of you. This helps maintain balance and keeps your spine aligned.
- Chest Up: Ensure your chest is up and your back is neutral throughout the movement. Avoid rounding your back to prevent spinal injuries.
- Hips and Knees: Your hips should move back and down, with your knees tracking over your toes, not caving inward.
- Grip Width: Hold the barbell with a grip that is slightly wider than shoulder-width.
- Bar Placement: Place the barbell securely on the trapezius muscles (high-bar squat) or the rear deltoids (low-bar squat).
- Foot Placement: Position your feet shoulder-width apart or slightly wider, with your toes pointed slightly outward.
- Inhale: Take a deep breath in before descending.
- Exhale: Breathe out as you press back up to the starting position. Effective breathing stabilizes your core and provides power for the lift.
- Depth of Squat: Aim to lower yourself until your thighs are parallel to the ground or slightly below, depending on your flexibility and strength. Perfect your form before attempting deeper squats.
- Core Engagement: Keep your core muscles engaged throughout the movement to provide stability and protect your lower back.
- Progress Gradually: Start with lighter weights to perfect your form before gradually increasing the load. Prioritize technique over heavy lifting to avoid injuries.
- Use Safety Measures: If you’re lifting heavy, ensure you use a squat rack with safety bars set at an appropriate height. Don’t hesitate to ask for a spotter if needed.
- Mind-Muscle Connection: Focus on the muscles you are working, particularly the quadriceps, hamstrings, and glutes. This increases activation and effectiveness of the exercise.
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- Lunge or split squat with dumbbells
- Legs
- Dumbbell
- Strength
- Sets: 3
Lunge or split squat with dumbbells
- Primary muscle group: Legs
- Exercise type: Dumbbell
- Exercise goal: Strength
- Sets: 3
- Description: Hold a dumbbell in each hand and stand upright with the dumbbells hanging by your sides. Inhale as you take a large step forward with one leg and bend the knee of that leg until there is a 90 degree angle between your thigh and your calf. The knee of your other (back) leg should almost touch the floor. Exhale as you drive back up with your front leg and step back into the standing position. You have completed your first repetition. Repeat the same motion with your opposite leg. Keep alternating the leg with each lunge.
- Average per rep (kg)*: 25.40
- Average per rep (lbs)*: 55.99
- Weight counts twice!
- *Remark: The average values are calculated based on exercise data from the Blaze community. For more statistics and analysis, please download the Blaze app.
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Exercise tips and tricks
- Maintain Proper Posture: Keep your upper body straight, with shoulders back and relaxed, and chin up. Picking a point to focus on in front of you can help you maintain balance.
- Engage Your Core: Engage your core muscles throughout the movement to maintain stability and support your lower back.
- Focus on Form, Not Speed: Perform the exercise slowly and with control rather than rushing through it. This ensures proper muscle engagement and reduces the risk of injury.
- Step Size: Adjust your step size based on your height. A longer step works the glutes and hamstrings more, while a shorter step targets the quadriceps.
- Parallel Knees: Ensure your front knee doesn’t extend past your toes and your back knee is kept slightly bent at the bottom of the movement. This keeps the tension in the right muscles and protects your joints.
- Equal Weight Distribution: Distribute your weight evenly between the front and back legs. This balanced approach maximizes muscle engagement and stability.
- Neutral Spine: Keep your spine neutral without leaning too far forward or backward. This prevents undue strain on your back and maximizes the effectiveness of the exercise.
- Grip the Dumbbells Firmly: Hold the dumbbells securely but not too tight. This helps in maintaining balance without causing unnecessary strain in your forearms.
- Breathing Technique: Inhale as you lower yourself into the lunge and exhale as you push back up to standing position. Proper breathing can aid in better performance and focus.
- Start Light: Begin with lighter weights and gradually increase as you become more comfortable and your strength improves. This approach minimizes the risk of injury and helps in perfecting your form.
- Shoes with Good Support: Wear shoes that provide good support and cushioning to help maintain balance and reduce the risk of slipping.
Exercise overview
Exercise ID: 00443
Description: Hold a dumbbell in each hand and stand upright with the dumbbells hanging by your sides. Inhale as you take a large step forward with one leg and bend the knee of that leg until there is a 90 degree angle between your thigh and your calf. The knee of your other (back) leg should almost touch the floor. Exhale as you drive back up with your front leg and step back into the standing position. You have completed your first repetition. Repeat the same motion with your opposite leg. Keep alternating the leg with each lunge.
Average per rep (kg)*: 25.40
Average per rep (lbs)*: 55.99
Weight counts twice!
*Remark: The average values are calculated based on exercise data from the Blaze community. For more statistics and analysis, please download the Blaze app.
Exercise tips and tricks
- Maintain Proper Posture: Keep your upper body straight, with shoulders back and relaxed, and chin up. Picking a point to focus on in front of you can help you maintain balance.
- Engage Your Core: Engage your core muscles throughout the movement to maintain stability and support your lower back.
- Focus on Form, Not Speed: Perform the exercise slowly and with control rather than rushing through it. This ensures proper muscle engagement and reduces the risk of injury.
- Step Size: Adjust your step size based on your height. A longer step works the glutes and hamstrings more, while a shorter step targets the quadriceps.
- Parallel Knees: Ensure your front knee doesn’t extend past your toes and your back knee is kept slightly bent at the bottom of the movement. This keeps the tension in the right muscles and protects your joints.
- Equal Weight Distribution: Distribute your weight evenly between the front and back legs. This balanced approach maximizes muscle engagement and stability.
- Neutral Spine: Keep your spine neutral without leaning too far forward or backward. This prevents undue strain on your back and maximizes the effectiveness of the exercise.
- Grip the Dumbbells Firmly: Hold the dumbbells securely but not too tight. This helps in maintaining balance without causing unnecessary strain in your forearms.
- Breathing Technique: Inhale as you lower yourself into the lunge and exhale as you push back up to standing position. Proper breathing can aid in better performance and focus.
- Start Light: Begin with lighter weights and gradually increase as you become more comfortable and your strength improves. This approach minimizes the risk of injury and helps in perfecting your form.
- Shoes with Good Support: Wear shoes that provide good support and cushioning to help maintain balance and reduce the risk of slipping.
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- Step up with dumbbells
- Legs
- Dumbbell
- Strength
- Sets: 6
Step up with dumbbells
- Primary muscle group: Legs
- Exercise type: Dumbbell
- Exercise goal: Strength
- Sets: 6
- Description: Stand facing a raised platform (e.g., a bench) while holding a dumbbell in each hand by your sides. Exhale as you step up onto the bench with your right leg, pressing your foot firmly onto the surface. Bring your left foot up so that both feet are together on the bench. Inhale as you carefully step down off the bench with your right leg first. Follow by bringing your left foot down so both feet are together on the floor. Repeat the process, this time leading with your left leg. Continue alternating legs for the desired number of repetitions.
- Average per rep (kg)*: 32.01
- Average per rep (lbs)*: 70.56
- Weight counts twice!
- *Remark: The average values are calculated based on exercise data from the Blaze community. For more statistics and analysis, please download the Blaze app.
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Exercise tips and tricks
- Choose the Right Height: The platform height should be challenging yet manageable. Ideally, it should be around knee height. If you’re a beginner, opt for a lower step and gradually increase the height as you become more comfortable.
- Maintain Proper Form: Keep your back straight and core engaged throughout the exercise. Avoid leaning forward or letting your lower back curve excessively.
- Mind Your Foot Placement: Place your entire foot on the bench or platform to ensure stability. Avoid pushing off the toe or the edge of your foot.
- Drive Through Your Heel: When stepping up, focus on driving through the heel of your lead foot. This engages your glutes and hamstrings more effectively.
- Control Your Descent: Lower yourself back to the starting position in a slow and controlled manner. Avoid dropping down quickly to prevent unnecessary strain on your joints.
- Evenly Distribute Weight: Hold the dumbbells firmly but avoid gripping them too tightly. Keep your arms relaxed to evenly distribute the weight and avoid unnecessary tension in your shoulders and arms.
- Switch Legs: Perform equal repetitions on both legs to ensure balanced strength development. You can either alternate legs each rep or complete a set on one leg before switching to the other.
- Watch Your Knee Alignment: During the step-up, ensure that your knee tracks over your toes and doesn’t collapse inward. This helps to reduce the risk of knee injuries.
- Use Moderate Weights: Start with lighter dumbbells to focus on proper form and balance. Gradually increase the weight as your strength and technique improve.
- Stay Focused: Keep your eyes looking straight ahead or slightly upward to maintain good posture and balance. Avoid looking down at your feet.
Exercise overview
Exercise ID: 00382
Description: Stand facing a raised platform (e.g., a bench) while holding a dumbbell in each hand by your sides. Exhale as you step up onto the bench with your right leg, pressing your foot firmly onto the surface. Bring your left foot up so that both feet are together on the bench. Inhale as you carefully step down off the bench with your right leg first. Follow by bringing your left foot down so both feet are together on the floor. Repeat the process, this time leading with your left leg. Continue alternating legs for the desired number of repetitions.
Average per rep (kg)*: 32.01
Average per rep (lbs)*: 70.56
Weight counts twice!
*Remark: The average values are calculated based on exercise data from the Blaze community. For more statistics and analysis, please download the Blaze app.
Exercise tips and tricks
- Choose the Right Height: The platform height should be challenging yet manageable. Ideally, it should be around knee height. If you’re a beginner, opt for a lower step and gradually increase the height as you become more comfortable.
- Maintain Proper Form: Keep your back straight and core engaged throughout the exercise. Avoid leaning forward or letting your lower back curve excessively.
- Mind Your Foot Placement: Place your entire foot on the bench or platform to ensure stability. Avoid pushing off the toe or the edge of your foot.
- Drive Through Your Heel: When stepping up, focus on driving through the heel of your lead foot. This engages your glutes and hamstrings more effectively.
- Control Your Descent: Lower yourself back to the starting position in a slow and controlled manner. Avoid dropping down quickly to prevent unnecessary strain on your joints.
- Evenly Distribute Weight: Hold the dumbbells firmly but avoid gripping them too tightly. Keep your arms relaxed to evenly distribute the weight and avoid unnecessary tension in your shoulders and arms.
- Switch Legs: Perform equal repetitions on both legs to ensure balanced strength development. You can either alternate legs each rep or complete a set on one leg before switching to the other.
- Watch Your Knee Alignment: During the step-up, ensure that your knee tracks over your toes and doesn’t collapse inward. This helps to reduce the risk of knee injuries.
- Use Moderate Weights: Start with lighter dumbbells to focus on proper form and balance. Gradually increase the weight as your strength and technique improve.
- Stay Focused: Keep your eyes looking straight ahead or slightly upward to maintain good posture and balance. Avoid looking down at your feet.
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- Hip thrust with barbell
- Legs
- Barbell
- Strength
- Sets: 4
Hip thrust with barbell
- Primary muscle group: Legs
- Exercise type: Barbell
- Exercise goal: Strength
- Sets: 4
- Description: Position a bench parallel to a loaded barbell. Sit with your back against the bench, legs extended and feet under the barbell. Grasp the barbell firmly with both hands.Bend your knees and place your feet flat on the floor, hip-width apart. Exhale as you raise the barbell by extending your hips until they are fully extended. Squeeze your glutes and hold for a count of two. Inhale as you lower the barbell by flexing your hips, keeping it above the floor. Repeat the exercise, focusing on maintaining proper form and control.
- Average per rep (kg)*: 73.13
- Average per rep (lbs)*: 161.23
- *Remark: The average values are calculated based on exercise data from the Blaze community. For more statistics and analysis, please download the Blaze app.
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Exercise tips and tricks
- Proper Foot Placement: Ensure your feet are planted firmly on the ground directly under your knees. This helps in achieving optimal glute activation and maintaining balance throughout the exercise.
- Controlled Movement: Focus on controlled movements. Avoid using momentum to lift the barbell. This ensures that your glutes are doing the majority of the work, maximizing their development.
- Engage Your Core: Keep your core tight and engaged throughout the exercise. This not only supports your spine but also ensures a more effective thrust.
- Use a Pad or Towel: Place a pad or towel on the barbell for comfort. This reduces the pressure on your hips and makes the exercise more comfortable, allowing you to lift heavier weights.
- Squeeze at the Top: At the top of the movement, squeeze your glutes hard for a count of one to two seconds. This intensifies the contraction and enhances muscle engagement.
- Maintain a Neutral Spine: Avoid excessive arching of your lower back. A neutral spine helps in preventing injuries and ensures the correct muscles are being activated.
- Elevate Your Upper Back: Position your upper back on a bench at an angle. This positioning helps in maximizing the range of motion and targets the glutes more effectively.
- Focus on the Full Range of Motion: Do not short-change the movement. Lower your hips fully and thrust them upwards, ensuring you achieve the full range of motion to effectively work the glutes.
- Progressive Overload: Gradually increase the weight as your strength improves. This principle helps in continuously challenging your muscles and promoting growth and strength.
- Listen to Your Body: Pay attention to how your body feels during the exercise. If you experience discomfort in areas other than your glutes and hamstrings, reassess your form and make necessary adjustments.
Exercise overview
Exercise ID: 00137
Description: Position a bench parallel to a loaded barbell. Sit with your back against the bench, legs extended and feet under the barbell. Grasp the barbell firmly with both hands.Bend your knees and place your feet flat on the floor, hip-width apart. Exhale as you raise the barbell by extending your hips until they are fully extended. Squeeze your glutes and hold for a count of two. Inhale as you lower the barbell by flexing your hips, keeping it above the floor. Repeat the exercise, focusing on maintaining proper form and control.
Average per rep (kg)*: 73.13
Average per rep (lbs)*: 161.23
*Remark: The average values are calculated based on exercise data from the Blaze community. For more statistics and analysis, please download the Blaze app.
Exercise tips and tricks
- Proper Foot Placement: Ensure your feet are planted firmly on the ground directly under your knees. This helps in achieving optimal glute activation and maintaining balance throughout the exercise.
- Controlled Movement: Focus on controlled movements. Avoid using momentum to lift the barbell. This ensures that your glutes are doing the majority of the work, maximizing their development.
- Engage Your Core: Keep your core tight and engaged throughout the exercise. This not only supports your spine but also ensures a more effective thrust.
- Use a Pad or Towel: Place a pad or towel on the barbell for comfort. This reduces the pressure on your hips and makes the exercise more comfortable, allowing you to lift heavier weights.
- Squeeze at the Top: At the top of the movement, squeeze your glutes hard for a count of one to two seconds. This intensifies the contraction and enhances muscle engagement.
- Maintain a Neutral Spine: Avoid excessive arching of your lower back. A neutral spine helps in preventing injuries and ensures the correct muscles are being activated.
- Elevate Your Upper Back: Position your upper back on a bench at an angle. This positioning helps in maximizing the range of motion and targets the glutes more effectively.
- Focus on the Full Range of Motion: Do not short-change the movement. Lower your hips fully and thrust them upwards, ensuring you achieve the full range of motion to effectively work the glutes.
- Progressive Overload: Gradually increase the weight as your strength improves. This principle helps in continuously challenging your muscles and promoting growth and strength.
- Listen to Your Body: Pay attention to how your body feels during the exercise. If you experience discomfort in areas other than your glutes and hamstrings, reassess your form and make necessary adjustments.
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- Bent leg sidekick kneeling
- Legs
- Bodyweight
- Strength
- Sets: 6
Bent leg sidekick kneeling
- Primary muscle group: Legs
- Exercise type: Bodyweight
- Exercise goal: Strength
- Sets: 6
- Description: Start Position: Kneel on the mat, bending your trunk slightly to the side. Place one palm on the mat with fingers pointing away from your knee. Place the other hand behind your head with the elbow bent and pointing toward the ceiling. Leg Position: Lift the top leg (the leg farthest from the support arm) to about hip height. Inhale and Move Forward: Inhale as you bring the raised leg forward. Exhale and Move Backward: Exhale as you bring the raised leg backward. Repeat: Repeat this forward and backward motion five times. Switch Sides: After completing five repetitions, switch sides and repeat the exercise with the opposite leg.
- Average reps per set*: 16.0
- *Remark: The average values are calculated based on exercise data from the Blaze community. For more statistics and analysis, please download the Blaze app.
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Exercise tips and tricks
- Engage Your Core: Keep your core muscles tight throughout the exercise to maintain balance and protect your lower back.
- Controlled Movements: Focus on performing the kick with control rather than speed to work the target muscles more effectively.
- Align Your Body: Ensure your supporting arm is directly under your shoulder for optimal balance.
- Breathe Steadily: Breathe in as you bring your leg back down and out as you kick your leg out to the side.
- Squeeze at the Top: Once your leg reaches the highest point of the kick, hold for a second and squeeze your glutes to maximize activation.
- Mirror the Motion: Use a mirror to check your form, making sure your kicking leg is parallel to the floor and your movements are smooth.
- Alternate Sides: To avoid fatigue on one side, consider alternating legs with each set instead of completing all reps on one side before switching.
- Soft Surface: Perform the exercise on a yoga mat or soft surface to cushion your knees and prevent discomfort.
- Progress Gradually: If you’re new to this exercise, start with fewer reps and gradually increase as you become more comfortable.
- Add Resistance: For a more advanced workout, use ankle weights or resistance bands to increase the intensity.
Exercise overview
Exercise ID: 00460
Description: Start Position: Kneel on the mat, bending your trunk slightly to the side. Place one palm on the mat with fingers pointing away from your knee. Place the other hand behind your head with the elbow bent and pointing toward the ceiling. Leg Position: Lift the top leg (the leg farthest from the support arm) to about hip height. Inhale and Move Forward: Inhale as you bring the raised leg forward. Exhale and Move Backward: Exhale as you bring the raised leg backward. Repeat: Repeat this forward and backward motion five times. Switch Sides: After completing five repetitions, switch sides and repeat the exercise with the opposite leg.
Average reps per set*: 16.0
*Remark: The average values are calculated based on exercise data from the Blaze community. For more statistics and analysis, please download the Blaze app.
Exercise tips and tricks
- Engage Your Core: Keep your core muscles tight throughout the exercise to maintain balance and protect your lower back.
- Controlled Movements: Focus on performing the kick with control rather than speed to work the target muscles more effectively.
- Align Your Body: Ensure your supporting arm is directly under your shoulder for optimal balance.
- Breathe Steadily: Breathe in as you bring your leg back down and out as you kick your leg out to the side.
- Squeeze at the Top: Once your leg reaches the highest point of the kick, hold for a second and squeeze your glutes to maximize activation.
- Mirror the Motion: Use a mirror to check your form, making sure your kicking leg is parallel to the floor and your movements are smooth.
- Alternate Sides: To avoid fatigue on one side, consider alternating legs with each set instead of completing all reps on one side before switching.
- Soft Surface: Perform the exercise on a yoga mat or soft surface to cushion your knees and prevent discomfort.
- Progress Gradually: If you’re new to this exercise, start with fewer reps and gradually increase as you become more comfortable.
- Add Resistance: For a more advanced workout, use ankle weights or resistance bands to increase the intensity.
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- Hip extension on machine lying down
- Legs
- Machine
- Strength
- Sets: 6
Hip extension on machine lying down
- Primary muscle group: Legs
- Exercise type: Machine
- Exercise goal: Strength
- Sets: 6
- Description: Set up a low cable pulley. Strap the cable around your foot or ankle. Kneel on a bench, with your torso horizontal and the strapped leg extended off the side. Keeping your knee slightly flexed, pull the cable backward by extending your hip. Hold for a count of two and squeeze your glute. Lower the cable to the starting position by flexing your hip. Repeat for the prescribed number of repetitions. Repeat the exercise with your opposite leg.
- Average per rep (kg)*: 38.05
- Average per rep (lbs)*: 83.88
- *Remark: The average values are calculated based on exercise data from the Blaze community. For more statistics and analysis, please download the Blaze app.
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Exercise tips and tricks
- Controlled Movements: Always perform the exercise with slow and controlled movements. This maximizes muscle engagement and minimizes the risk of injury.
- Focus on Squeezing: At the top of the movement, focus on squeezing your glutes. This will enhance muscle activation and help to tone and strengthen the target area more effectively.
- Proper Alignment: Keep your hip, knee, and foot aligned throughout the exercise. This will help in maintaining proper form and preventing undue strain on other parts of your body.
- Full Range of Motion: Ensure you are utilizing the full range of motion. Extend your hip fully to get the most out of the exercise, but avoid hyperextending to prevent strain.
- Engage Your Core: Keeping your core muscles engaged will help stabilize your body during the exercise, improving form and reducing the likelihood of lower back strain.
- Gradual Increase in Resistance: Start with a lighter weight to perfect your form before gradually increasing the resistance. This progression ensures your muscles adapt safely to the increased load.
- Consistent Breathing: Maintain a consistent breathing pattern. Inhale while lowering your leg and exhale during the lifting phase to help maintain a rhythm and provide your muscles with adequate oxygen.
- Monitor Your Posture: Make sure your back remains straight and your hips don't rotate during the exercise. Keeping a neutral spine reduces the risk of lower back injury and ensures the work is done by your glutes and hamstrings.
- Close Supervision for Beginners: If you are new to this exercise, consider performing it under the supervision of a trainer to ensure correct form and technique.
- Warm-up and Cool Down: Incorporate this exercise into a well-rounded routine that includes a good warm-up and cool-down to help prepare your muscles for the activity and aid in recovery.
Exercise overview
Exercise ID: 00175
Description: Set up a low cable pulley. Strap the cable around your foot or ankle. Kneel on a bench, with your torso horizontal and the strapped leg extended off the side. Keeping your knee slightly flexed, pull the cable backward by extending your hip. Hold for a count of two and squeeze your glute. Lower the cable to the starting position by flexing your hip. Repeat for the prescribed number of repetitions. Repeat the exercise with your opposite leg.
Average per rep (kg)*: 38.05
Average per rep (lbs)*: 83.88
*Remark: The average values are calculated based on exercise data from the Blaze community. For more statistics and analysis, please download the Blaze app.
Exercise tips and tricks
- Controlled Movements: Always perform the exercise with slow and controlled movements. This maximizes muscle engagement and minimizes the risk of injury.
- Focus on Squeezing: At the top of the movement, focus on squeezing your glutes. This will enhance muscle activation and help to tone and strengthen the target area more effectively.
- Proper Alignment: Keep your hip, knee, and foot aligned throughout the exercise. This will help in maintaining proper form and preventing undue strain on other parts of your body.
- Full Range of Motion: Ensure you are utilizing the full range of motion. Extend your hip fully to get the most out of the exercise, but avoid hyperextending to prevent strain.
- Engage Your Core: Keeping your core muscles engaged will help stabilize your body during the exercise, improving form and reducing the likelihood of lower back strain.
- Gradual Increase in Resistance: Start with a lighter weight to perfect your form before gradually increasing the resistance. This progression ensures your muscles adapt safely to the increased load.
- Consistent Breathing: Maintain a consistent breathing pattern. Inhale while lowering your leg and exhale during the lifting phase to help maintain a rhythm and provide your muscles with adequate oxygen.
- Monitor Your Posture: Make sure your back remains straight and your hips don't rotate during the exercise. Keeping a neutral spine reduces the risk of lower back injury and ensures the work is done by your glutes and hamstrings.
- Close Supervision for Beginners: If you are new to this exercise, consider performing it under the supervision of a trainer to ensure correct form and technique.
- Warm-up and Cool Down: Incorporate this exercise into a well-rounded routine that includes a good warm-up and cool-down to help prepare your muscles for the activity and aid in recovery.
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- Bulgarian split squat with barbell
- Legs
- Barbell
- Strength
- Sets: 3
Bulgarian split squat with barbell
- Primary muscle group: Legs
- Exercise type: Barbell
- Exercise goal: Strength
- Sets: 3
- Description: Place a barbell on the back of your shoulders and grasp it firmly at both sides. Stand with your back facing the side of a bench. Place the top of one foot on the bench behind you so that only one of your feet is making contact with the floor. Keeping your torso upright, inhale as you squat down with your supporting leg until the knee of your back leg nearly touches the floor. Exhale as you push yourself back up to the starting position. Repeat for the desired number of repetitions. Repeat the repetitions with your opposite leg.
- Average per rep (kg)*: 38.69
- Average per rep (lbs)*: 85.29
- *Remark: The average values are calculated based on exercise data from the Blaze community. For more statistics and analysis, please download the Blaze app.
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Exercise tips and tricks
- Posterior Tilt for Depth: Ensure your pelvis is in a posterior tilt to help target the glutes more effectively and to achieve greater depth in the squat.
- Position your Rear Leg Correctly: Place your rear leg on the bench or platform such that it's high enough to allow a deep squat, but not so high that it causes discomfort or balance issues.
- Front Foot Placement: Adjust the placement of your front foot to a position where, at the bottom of the movement, your knee is at approximately a 90-degree angle to avoid undue stress on your knee joint.
- Use Padding: Adding a pad where the bar contacts your shoulders can increase comfort, especially when lifting heavier weights.
- Maintain an Upright Torso: Keep your upper body upright to better engage your quads. Leaning forward shifts the focus more towards the glutes and hamstrings.
- Balance and Stability: Focus on maintaining balance and stability throughout the exercise. Engage your core muscles to help support your spine and improve stability.
- Controlled Movement: Perform each rep in a controlled manner. Avoid dropping quickly into the bottom position or bouncing at the bottom.
- Gradual Progression: Start with lighter weights to master the form and gradually increase the weight as you become more comfortable with the movement. This approach helps prevent injury and ensures proper technique.
- Footwear: Wear shoes with a flat, stable base to provide better support and balance during the exercise.
- Breathing Technique: Inhale as you lower your body and exhale as you push back up to the starting position. Proper breathing can help you maintain rhythm and stability.
Exercise overview
Exercise ID: 00038
Description: Place a barbell on the back of your shoulders and grasp it firmly at both sides. Stand with your back facing the side of a bench. Place the top of one foot on the bench behind you so that only one of your feet is making contact with the floor. Keeping your torso upright, inhale as you squat down with your supporting leg until the knee of your back leg nearly touches the floor. Exhale as you push yourself back up to the starting position. Repeat for the desired number of repetitions. Repeat the repetitions with your opposite leg.
Average per rep (kg)*: 38.69
Average per rep (lbs)*: 85.29
*Remark: The average values are calculated based on exercise data from the Blaze community. For more statistics and analysis, please download the Blaze app.
Exercise tips and tricks
- Posterior Tilt for Depth: Ensure your pelvis is in a posterior tilt to help target the glutes more effectively and to achieve greater depth in the squat.
- Position your Rear Leg Correctly: Place your rear leg on the bench or platform such that it's high enough to allow a deep squat, but not so high that it causes discomfort or balance issues.
- Front Foot Placement: Adjust the placement of your front foot to a position where, at the bottom of the movement, your knee is at approximately a 90-degree angle to avoid undue stress on your knee joint.
- Use Padding: Adding a pad where the bar contacts your shoulders can increase comfort, especially when lifting heavier weights.
- Maintain an Upright Torso: Keep your upper body upright to better engage your quads. Leaning forward shifts the focus more towards the glutes and hamstrings.
- Balance and Stability: Focus on maintaining balance and stability throughout the exercise. Engage your core muscles to help support your spine and improve stability.
- Controlled Movement: Perform each rep in a controlled manner. Avoid dropping quickly into the bottom position or bouncing at the bottom.
- Gradual Progression: Start with lighter weights to master the form and gradually increase the weight as you become more comfortable with the movement. This approach helps prevent injury and ensures proper technique.
- Footwear: Wear shoes with a flat, stable base to provide better support and balance during the exercise.
- Breathing Technique: Inhale as you lower your body and exhale as you push back up to the starting position. Proper breathing can help you maintain rhythm and stability.
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