You can load any of these exercises any way you’d like. Barbells, kettlebells, dumbbells or body weight will work.
Bulgarian Split Squat
Place one foot on a bench behind you. Lower your back knee down towards the floor. Once your reach the bottom position, push up through your front heel and squeeze your glutes at the top.
Lie on the floor (or elevate your shoulders on a bench) and place a barbell over your lap. You can use a pad if needed. Place your feet flat on the floor, hold onto the bar and thrust your hips upwards and pause at the top for a tight squeeze. Remember: hold your abs tight so you don’t arch into your lower back. Slowly lower back down to the floor.
Grab a barbell, stand tall and pull your abs in tight. Begin your hip hinge by pushing your hips back and keeping your shoulder blades pinned together. Lower the bar to just about mid-shin and feel a nice stretch in your hamstrings. Then, push your heels into the floor and stand back up squeezing through your glutes.
Place a barbell on your back and take a big step back with one leg. Staying on your back toes, lower your back knee down towards the floor, then push through your front heel back to standing and squeeze your glute on that side.
that quote at the end is amazing!