1.Squats
Squats – Quick Guide
Muscles Worked:
- Primary: Glutes, quadriceps, hamstrings
- Secondary: Core, lower back
Proper Form:
- Stand with feet shoulder-width apart, toes slightly pointed out.
- Keep your chest up and back straight.
- Lower your hips back and down as if sitting into a chair.
- Go down until your thighs are at least parallel to the floor.
- Push through your heels to return to standing.
Avoid: Knees collapsing inward, heels lifting off the ground, or rounding your back.
Benefits:
- Builds strong, toned legs and glutes
- Improves balance and core strength
- Supports overall lower body power for sports and daily activities
- Burns calories and aids fat loss
2.Glute Bridges
Glute Bridges – Quick Guide
Muscles Worked:
- Primary: Gluteus maximus
- Secondary: Hamstrings, lower back, core
Proper Form:
- Lie on your back with knees bent and feet flat on the floor, hip-width apart.
- Keep your arms by your sides for stability.
- Press through your heels to lift your hips toward the ceiling, squeezing your glutes at the top.
- Hold briefly, then lower your hips back down with control.
Avoid: Overarching your lower back or pushing through your toes instead of heels.
Benefits:
- Strengthens and sculpts the glutes
- Improves hip mobility and lower back support
- Helps prevent lower back pain
- Can be done anywhere with no equipment needed
3.Donkey Kicks
Donkey Kicks – Quick Guide
Muscles Worked:
- Primary: Gluteus maximus
- Secondary: Hamstrings, core, lower back
Proper Form:
- Start on all fours with hands under shoulders and knees under hips.
- Keeping your knee bent, lift one leg upward and back, pushing the sole of your foot toward the ceiling.
- Squeeze your glutes at the top without arching your lower back.
- Lower your leg back down without touching the floor and repeat.
Avoid: Arching your back or swinging your leg too quickly.
Benefits:
- Targets and tones the glutes
- Improves hip stability and lower back strength
- Can be done without equipment, great for beginners
- Helps improve posture and balance