Engage your core, sit back into a chair, push through your heels to stand back up!

Weight Recommendations:
Beginner: Try just the bar first or dumbbells

Intermediate: 15-35lb plates on each side of the barbell

Advanced: 45-60+lb plates on each side of the barbell

*Modification: use dumbbells...

Stand with feet wide and toes turned out, then lower into a sumo squat. Stay low and pulse up and down a few inches, keeping your chest lifted and knees tracking over toes.

Weight Recommendations:

Beginner: 5-10lbs
Intermediate: 12-30lbs
Advanced: 35-65+ lbs

*Modification: do these without wei...

Hold dumbbells in your hands, step one foot on the box or bench and press through your heel to step up, slowly step back down and repeat - you can do all on one side or switch back and forth between legs.

Weight Recommendations:

Beginner: Bodyweight - 7lbs
Intermediate: 10-25lbs
Advanced: 30-65...

Start on all fours with a dumbbell placed behind your knee. Keep your hips squared to the floor as you lift the weight up & to the side. Do all on one side, then switch.

Weight Recommendations:

Beginner: Do these bodyweight or with a band
Intermediate: 8-12lbs
Advanced: 20-35+ lbs

*Modificatio...

Lie on your back with a band around your thighs and knees bent. Lift into a glute bridge, then press your knees out against the band and bring them back in while keeping hips lifted.

Equipment: Resistance band

With a resistance band around your ankles or knees, stay in a slight squat and step one foot out to the side and back in to fire up your outer glutes.

Equipment: Resistance band