28-Days-to-Lean Meal Plan
With the right plan and the right discipline, you can get seriously shredded in just 28 days.
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Healthy Eating
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The 'Dos' and 'Don’ts' of Bill Gillespie’s Record-Breaking Bench Press
At age 62, "Big Bill" shares his wisdom to dominate one of the ultimate strength marks.
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Girls
The 50 Best Fitness Influencers on Instagram
Follow these fit women we're crushing on for inspiration, workout ideas, and motivation.
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Open search bar button
×
Search M&F
Featured Articles
Pro Tips
The 'Dos' and 'Don’ts' of Bill Gillespie’s Record-Breaking Bench Press
At age 62, "Big Bill" shares his wisdom to dominate one of the ultimate strength marks.
Read article
Girls
The 50 Best Fitness Influencers on Instagram
Follow these fit women we're crushing on for inspiration, workout ideas, and motivation.
Read article
Glutes Exercises
Lateral Duck Under
- Skill Level Beginner
- Type Warmup
- Equipment Barbell, Squat Rack
- Body parts Glutes, Hamstrings, Hips, Lower Body, Quads
The lateral duck under improves strength, flexibility, and mobility in the lower body.
Instructions
-
Stand next to a bar that is set at slightly higher than waist level.
-
Step sideways as you push your hips back and bring your torso toward the floor to duck under the bar. Stand up on the other side of the bar and prepare to repeat back and forth.
Trainer’s Tips
- Focus on keeping your chest up and your back flat.
- Keep your weight in your heels at all times.
- Avoid rounding your back throughout the movement.
