Orsy is resting her mid-back, shoulders on the bench. She is grabbing the weight plate putting it on her hips, dropping her hips and then coming back to straight. Again, dropping the hips and coming back to straight. She has her knees, hips, and shoulders in good alignment and her shin nice and vertical.
She is really working her gluteus maximus and her hamstrings in order to strengthen those areas and strengthen the hip area.
I will get Orsy to go through 5 or 10 repetitions.
She is having the weight out front squatting down and coming back up.
We are working the glutes, the hamstrings, and the quads as well. And just like the other exercise, we will go through 5 or 10 repetitions.
She has the weight plate up by her shoulder. She is going to stand on one leg and she is going to squat down. She is doing the single leg squat with the right leg and she is holding the weight with the opposite leg. She is going to do 5 or 10 repetitions.
With that last one, we have an offset load so it challenges the hip, the knee, and the core more. It is a good balance exercise and a good hip stability exercise.
Give those 3 exercises a go. They can easily be done with a weight plate and a bench. They will help you save your hips but also help your back and knees as well.
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