Squat Sets: 3-5 Reps: 5-10 1. Start with a barbell on your back and your feet shoulder-width apart. 2. Turn your toes out 30 degrees. 3. Squat down while keeping your back straight and your knees over your toes. 4. Go as low as you can without bending your knees. 5. Return to the starting position. Note: If you’re a beginner, start with just an empty barbell. You should feel this exercise mostly in your glutes and quads. If you feel this exercise in your lower back, you’re likely leaning forward or rounding your back. Lunge Sets: 2-4 Reps: 5-10 (each side) 1. Stand tall with a dumbbell in each hand. 2. Take a big step forward without bending your torso. 3. Touch your back knee to the ground. 4. Repeat on the other side. Note: Women can try starting with 10lb dumbbells and men can try 20lb dumbbells. If the exercise feels too light or heavy, you can adjust the weight appropriately. You should feel this exercise in your glutes and quads. Glute Bridge Sets: 3 Reps: 10-12 1. Start on your back with your feet flat on the floor and knees bent at 90 degrees 2. Squeeze your hips and lift your hips off the ground. 3. When your hips are fully extended, hold this position for a second. 4. Lower yourself back to the starting position. Note: You can do this exercise with just your bodyweight. If you don’t feel this exercise in your glutes, you’re likely engaging the wrong muscles. Make sure you’re squeezing your glutes at the top of the movement. Pistol Squats Sets: 2 Reps: 5-10 (each side) 1. Start by standing on one foot with a box or chair behind you. The exercise is harder the lower the object. 2. Squat down on one foot until your butt touches the object. Keep your free leg in front of you and your hands out for balance. 3. Return to the starting position. Note: You can do this exercise with just your bodyweight at home or at the gym. You should feel this exercise in your glutes and quadriceps. Romanian Deadlift Sets: 2-3 Reps: 5-10 1. Start by standing with a barbell against your thighs and your hands in an overhand grip. 2. Lower the bar by pushing your hips back. Keep the bar in contact with your thighs as you lower it. Keep your back straight. 3. Stop when the bar reaches just below your knee caps. 4. Return to the starting position. Note: Start with an empty barbell. You should feel this exercise in your glutes and high hamstrings. If you feel it mostly in your back, you’re likely bending your back to bring the weight up. Makes sure your back stays straight throughout the movement. You can also use dumbbells for this exercise.