BSSC Weekly Workout #13

Here is week #13 of the BSSC weekly workout series, a lower body bench circuit from our friend & personal trainer Tiffany! Improve your lower body strength and stability with this glute-focused leg workout! All you need is a bench, chair, or other sturdy household object. Complete 3 sets of 15-20 reps for each exercise. Be sure to rest adequately between each set.

Step Ups
Begin with one foot firmly on the bench and the other foot resting on the ground. Push through your heel to extend your elevated leg. Bring your back leg to meet your front leg on the bench. Try to use as little momentum as possible. Complete all reps on one side before switching legs.

BULGARIAN SPLIT SQUATS
Begin facing away from the bench with your back foot resting on top of the bench. Step far enough away so that you can squat down without your front knee passing your toe. Bring your hips down and back until your front knee reaches at least 90 degrees, and then push back up to standing. Complete all reps on one side before switching legs.

ELEVATED GLUTE BRIDGE
Begin with both feet on the bench and upper body flat on the ground. Your legs should be bent at approximately 90 degrees in the starting position. Push through your glutes to bring your back off of the ground. Slowly return to the starting position and repeat. To make this exercise more challenging, add a glute band!

HIP THRUST
Begin with your shoulder blades on top of the bench and knees bent at approximately 90 degrees. Moving mostly from the sternum down, slowly bring your glutes downward. From there, quickly thrust up to the top of the movement and squeeze your glutes. Add a glute band to make this more challenging!

Did you try this workout? We want to see. Share your workout with your friends and teammates online. Don’t forget to hashtag #BSSC and we’ll see you there!