Exercise Guide
Reshape your glutes, quads, and hamstrings with these 12 targeted moves. No equipment is needed—just 15 minutes of consistent effort per day.
1. Basic Squat
The foundation. Keep chest up, hips back, and weight in your heels. Ensure knees stay behind toes.
2. Squat with Kickback
Perform a squat; at the top, kick one leg straight back to isolate the glute maximus.
3. Sumo Squat
Wide stance with toes turned out. Targets the inner thighs (adductors) and deep glutes.
4. Sumo with Toe Tap
As you stand from the sumo squat, rise onto your toes and reach overhead for a cardio boost.
5. Oblique Squat
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Squat down, then lift one knee toward your elbow as you stand to hit the side glutes and waist.
6. Jump Squats
Explosive movement. Jump from the bottom of the squat and land softly to torch calories.
7. Narrow Squat
Feet touching. Focuses the tension on the outer thighs and helps with knee stability.
8. Pistol Squat
Advanced single-leg squat. Use a chair for balance if needed. Incredible for raw strength.
9. Curtsy Lunge
Step diagonally back like a curtsy. Perfect for sculpting the “side-butt” and hips.
10. Split Squat
One foot forward, one back. Drop straight down to correct leg strength imbalances.
11. Isometric Squat Taps
Hold the bottom of a squat. Tap one foot out to the side then back. Constant muscle tension.
12. Pop Squat
Drop into a squat and jump your feet together at the top. The ultimate explosive finisher.
🗓️ Weekly Training Schedule
Follow this split to allow for muscle repair and peak performance.
